Handball drills for strength

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  • Sitting with the buttocks on the ground and shooting on goal.
  • Kneeling on both knees and shooting on goal.
  • Kneeling on 1 knee and shooting on goal.
  • Ensures optimal use of the upper body.
Players stand in pairs in a plank position facing each other.
  • Roll 1 ball, right hand to right hand, left hand to left hand.
  • Tip to each other.
  • Throw over without the ball touching the ground.

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2 or 3 players per position.
Hats at start and end point.
  • Player goes across in backward crab position with ball on belly.
  • Plays the ball back to the next and joins the line again
  • Warm up with arm twist.
  • Walking on heels.
  • Walk on forefoot.
  • Calf muscles: 2 legs up from toes, 2 sacks/1 sacks - steps.
  • Stretch: 1 leg forward, other leg slightly bent. Touch stretched leg.
  • Crab pose: turn leg inward and outward.
  • Push-up.
Marker at jumping spot.
Multiple 'stations'.

1. Kneeling with right leg in front, start, left to marker, followed by jump shot.
Throw arm sideways, not high. 

2. Approach from corner.
Jump far! Turn in the air, arm sideways.

3. Tackler with ball.
Run-up from the corner - Thrower plays with bounce.

  • Explanation jump shot: Left - right - left - turn with left for jump - shoot in the air. Left-handed players do it the other way around
    • (Eventually you have to be able to start it with both legs)
    • Pay attention to height - do not jump forward. Use arms to get extra upward energy. First in slow motion!
  • Trainer stands halfway the 9 meters
  • Players in a row at distance
  • Player throws ball to trainer, runs in, catches ball at the 9 meter and finishes with 3 passes - jump shot.
  • Trainer sits on knees (or stands, depending on length) gets ball from player, player makes jump shot and throws over trainer.
  • Mark floor with hats for null pass (catch and drop) and jump shot with 1 or 3 passes.

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All players will be divided into groups of 3
  • All groups take place along the sideline
  • Player A sprints 2x to the other side while players B and C do a power exercise on their place
  • When player A comes back, she taps player B, who then starts sprinting Players A and C continue with the power exercise.
  • The same happens with player C
  • Every player runs 1x and does 2x the power exercise
Examples for power exercises:
  • Push-ups
  • Burpees
  • Jumping jacks
  • Sit-ups
  • Open swing (arms from left to right, leg moves with you), swinging ever so slightly further
  • Arms swing and dribble (front and back and opposite)
  • Monsterwalks - sit low 10 paces in front, 10 paces in back
  • Crabwalks (same but sideways) watch out for knees
  • Duckwalks (even lower) 5 paces
  • Dribble and to number 4 (1 leg on knee and alternate)
  • Hhigh knees, 10 steps

  • Lunge (1 leg back) and rotate upper body - alternate
  • Lunge - hip forward, arms extended upward - then hang diagonally forward - then hammy rock (hamstrings, toes up)

  • Windshield wiper - sitting, legs spread, always move 1 knee in, 1 knee out
  • Then turn on one side and hold
  • 1 leg behind, 1 leg in front, first crouched, bend to knee
    • then stretch and bend again and grab foot
    • Then in this position turn arm in and out

  • Planking, forwards and sideways with extension
  • 123 in T shape (front left right back / front right left back)

  • Squat jumps (short)
  • Jumps - 123 high (with 2 legs and with 1 leg - also land on 1)

  • Pogo squat or squat left/right (snap down)
  • Push-up 4 times side
  • Square - front - back side - front - back side, etc.

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This exercise focuses on accelerating in the run while looking carefully around you.

  • The team divides into 2 numbers that are about the same speed.
  • The 2-tals divide on the outside lines of the hall.
  • At the start, the 2-counts run one behind the other, front is the runner and back is the ticker.
  • At the whistle, the pairs sprint to the opposite line/corner and the ticker tries to tick off the runner.
  • Are you tapped? Press down 5 times. Did you escape? 5 x push-ups for the other person.

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