Handballexercises for technique strength

• Participants shoot at the goal and may pick a playing card when they score a goal.
• Each card has a suit: clubs, spades, hearts, or diamonds.
• Each suit corresponds to a fitness exercise:
  • Hearts: Push-ups
  • Spades: Squats
  • Clubs: Burpees
  • Diamonds: Lunges
• After picking a card, they perform the corresponding exercise the number of times indicated by the card. For example, Hearts 4 means 4 push-ups.
• After the exercise, they may continue shooting.
• The group with the most cards wins.

• Triceps: Push on the edge of a bench or chair with hands behind the body.
• Jumping Jacks: Jump with arms and legs wide.
• Crunches: Lie on your back, make yourself small in a fetal position and stretch out without letting arms and legs touch the ground.
• Sumo Squat: Wide squat with feet pointed outward.
• Superman: In a quadruped position (dog position), lift one arm and opposite leg diagonally.
• Lunges: Step forward and bend both knees.

• Perform each exercise for 1 minute.
• 30 seconds rest between exercises.
• At least 2 repetitions of the entire series.

• Each exercise lasts 1 minute with 30 seconds of rest in between.
• Perform at least 2 repetitions of the entire sequence.

• Crunches Long: Lie on your back with your arms extended above your head. Touch the ground and then bring your hands to your toes.
• Squat: Perform a classic squat.
• Push-Ups: Perform push-ups.
• Backward Lunges: Step backward and bend your knee for a lunge.
• Penguin: Lie on your back with bent knees. Alternately touch your left and right ankle with your hands.
• Reverse Push-Ups: Sit on your buttocks with bent knees and feet flat on the ground. Place your hands behind your buttocks with bent elbows. Extend your arms to lift your buttocks.

• Wall Sit: Sit with your back against the wall as if sitting on an imaginary chair.
• Side Plank with Open Swing Right: Perform a side plank and swing your upper arm open upwards.
• Mountain Climbers: In push-up position, alternately bring your knees towards your chest.
• Crunches: Lie on your back and lift your shoulders off the ground while engaging your abdominal muscles.
• Side Plank with Open Swing Left: Perform a side plank and swing your upper arm open upwards.
• On Stomach, Lift Arms and Legs: Lie on your stomach and simultaneously lift your arms and legs off the ground.

• Each exercise 1 minute, 30 seconds rest. Minimum 2 repetitions.

Description

• A shooting game where players may draw a card if they score. Each card has a suit: clubs, spades, hearts, or diamonds. Each suit represents a specific fitness exercise.

Fitness Exercises

• Hearts: Push-ups
• Spades: Squats
• Clubs: Burpees
• Diamonds: Lunges

Execution

• After drawing a card, the player performs the corresponding exercise. The number of repetitions matches the number on the card. For example, Hearts 4 means 4 push-ups. Afterwards, they may continue shooting.
• The group with the most cards wins.

• Form pairs. Player A performs running exercises, player B performs strength exercises. Switch exercises by tapping each other when player A returns from running.

• Perform each exercise 3 times:
• Squats
• Jumping Jacks
• Lunges
• Planking
• Push-ups
• Up and down with legs on a bench
• Balance: stand on one leg, hold for 3 seconds, switch legs

• Three lines: quarter, half, and end of the hall, run with a ball.
• Sprinting: 50%, 75%, 100%.
• Slide sideways back and forth along the length of the hall, 3 times.
• Walk backwards back and forth across the hall, 3 times.
• Three steps forward, two steps backward along the length of the hall, 3 times.
• Short acceleration runs from 25% to 100% at 75% of the hall.

• Each round is 3 times with a maximum of 3 minutes.

• Form pairs. Both players start on the back line.

• The first player sprints to the centre line and back.
• Meanwhile, the second player performs an exercise, such as:
  • Sitting against the wall
  • Planking
  • Squats
• Switch roles once the first player has finished sprinting.
• Repeat several times with the same exercise.

• 30 seconds jumping jacks
• 30 seconds sit-ups
• 30 seconds squats
• 30 seconds push-ups with arm rotation upwards
• 30 seconds high knee running in place
• 30 seconds lunges
• 30 seconds plank

• Exercises with mats in pairs of 2, using 1 ball.

• The player with the ball tries to touch the mat with their foot. The other player tries to prevent this with their body. The defender keeps their hands on their back. Each pair plays for 2 times 1 minute, then switch roles.

• Both players sit on their knees on the mat. Try to push each other off the mat. If someone is pushed off the mat, start again.

• Both players on their knees on the mat. One player holds the ball, the other player tries to snatch the ball away.

• The ball lies on the mat. Both players place their hands on the edge of the mat and roll the ball to each other.
• Same as before, but after contact with the ball, stand further away, so that you have walked completely around the mat.

• The ball is placed between the heads of the players. Move around the entire mat on your hands.

• 30 sec: Run in place as fast as possible. Use your arms to determine the pace.
• 30 sec: Jumping jacks.
• 30 sec: Squats.
• 30 sec: High knee running in place.
• 30 sec: Hopping on the left leg, left and right.
• 30 sec: Hopping on the right leg, left and right.
• 30 sec: Frog jumps. Keep your back straight when squatting and jump as high as possible. Try to maintain balance when landing without placing your hands on the ground.
• 30 sec: Plank.

• All balls are placed at the centre line.
• Form pairs and have them stand in one of the two corners.

• The trainer bounces a ball.
• The players move towards the goalpost and then sprint towards the trainer.
• The trainer can roll the ball away, bounce it, or hold it to see who retrieves the ball first.
• If one player remains, have them intercept the balls and pass them back each time.

• Players sit on a chair with a ball.
• Stand up and make three-pass to jump throw and throw at goal (goal, mat, pawn....)
• Points of attention:
  • Left - right - jump (left-handers vice versa)
  • Arm goes backwards on the right
  • Last pass is big

• Set down and throw over cabinet
• Instead of 3-pass a 2-pass i.e. stand up -right-right-jump
• Mark floor with hats for null pass, catch and drop, and jump shot with 1 or 3 passes.