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Handball drills for technique strength

  • Burpee (lie on stomach, press up, place hands on floor while "jumping" feet between hands, then explosively jump up with arms raised)
  • Abdominal muscle crunches
  • Plank from hands to elbow
  • Lunges
  • Penguin; lie on back, legs bent with hands left/right ankle tapping.
  • Squat
Preparation
  • Make pairs
  • Per pair 1 ball
Exercise
  • In the middle of half a field lie down opposite each other on your stomach a few feet apart.
  • Put 1 ball in the middle between a pair.
  • When the trainer calls GO, the two players try to conquer the ball.
  • Whoever has the ball first starts dribbling and tries to get over the sideline without being tapped. The player without Ball is the ticker and must try to avoid this.
  • If the player with the ball manages to dribble across the sideline without being touched, he/she wins the duel.
  • If he/she does not manage to do so, the catcher is the winner. An assignment for the losers follows.
Starting positions:
  • Lying on stomach
  • Lying on back
  • Sitting
Assignments for the losers:
  • Abdominal muscle sit ups 10x
  • Mountain climbers
  • Jump squats 10X
  1. Wall sit
  2. Side plank open swing right
  3. Mountain climb
  4. Crunches
  5. Side plank open swing left
  6. On belly elevator arms and legs
Each exercise 1 min, 30 second rest; minimum 2 repetitions

  1. Triceps; push up on edge hands behind
  2. Jumping Jacks
  3. Crunches: lying on back. Make small (fetal position on back) and extend (arms and legs do not touch the ground)
  4. Sumo Squad (wide Squad with feet out)
  5. Superman; on all fours (doggy stance) diagonal arm/leg elevators
  6. Lunges
Each exercise 1 min, 30 second rest; minimum 2 repetitions

  1. Crunches long (touching ground above head with long arms, then touching toes)
  2. Squad
  3. Push up
  4. Lunges backwards (step backwards)
  5. Penguin on back, knees bent with hand left/right ankle tapping)
  6. Backward push-ups (sit on buttocks, knees bent, feet flat on floor, hands behind buttocks bent elbows, then lift buttocks with extension of arms)
each exercise 1 min, 30 second rest; minimum 2 repetitions

  • 30 sec running in place as fast as possible, using your arms to set the pace
  • 30 sec jumping jacks
  • 30 sec squats
  • 30 sec high knee running in place
  • 30 sec left leg hopping left and right
  • 30 sec right leg hopping left and right
  • 30 sec frog jumps straight up with your back when squatting and jumping as high as possible when landing try to stay balanced without putting your hands on the ground.
  • 30 sec plank
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.

Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.

Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.

Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.

Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.

Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.

  • Jump shot explanation:
    • Left - right - left - outlet with left for jump - shoot in the air. Left-handed players do it the other way around.
    • Eventually you should be able to start it with both legs.
    • Pay attention to height - so don't just jump forward. Use arms and 1 leg to get extra upward energy. First in slow motion!
  • Trainer stands halfway up 9 meters
  • Players line up at a distance
  • Player throws ball to trainer, runs in, catches ball at the 9 meter and finishes with 3 passes- jump shot
  • Trainer is on knees gets ball from player, player makes jump shot and throws over trainer.
  • Mark floor with hats for null pass, catch and down, and jump shot with 1 or 3 passes.
Run with backward throw:
  • 2 players run slightly behind each other
  • Front player throws ball by rotating forearm, upper arm stays in position
  • Rear player throws forward again in the same way
  • Match which duo catches the most behind each other
  • Place a number of benches in the room. This depends on the number of players present!
  • 4 Players per bench
  • Two players stand on each side
  • The players do an exercise and jump on the bench after the exercise.
  • So exercise - jump on the bench - exercise - jump on the bench etc.
Sets of 10 repetitions:
  • squats
  • lunges
  • burpees
  • Short break
  • Repetition
Amount of repetitions depending on level of players.
Start with 3 sets.
If a set is too heavy do it per exercise with more repetitions (20x)

  • 5 against 5
  • 1 circle player with attackers
  • defenders 'hold' the circle player
  • attackers put a lot of pressure to reach the circle player
  • curve balls / via ground etc. Let them try out a lot.