Handball drills for technique strength

• 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.

• From the left and right set-up positions, two ladders are laid out diagonally.
• The group is divided over the ladders, the goalkeeper stands on goal.
• The group on the left hand side starts with the ladders.
• After the last ladder they make a zero pass and finish on goal with a jump shot.
• When the first of the left group has reached the halfway point, the first of the right group starts.
• Variation in the laddering:
  • 2 legs high speed through the ladder
  • 2 legs in the ladder, then out ( jump )
  • 2 feet on the ladder, 2 feet next to the ladder (dribbling).
  • 2 passes to the front 1 to the back
• You can also place a passive defender for the players to shoot over.

• Everyone makes pairs and stands on the back line.
• Number 1 of the pair runs at about 70/75% to the back line and back again.
• Number 2 of the pair does a power exercise.
• When number 1 taps number 2, they switch.
• Then number 1 does a power exercise and number 2 runs.

• Strength exercise:
  • Squats
  • Jumping jacks
  • Planks
  • Wall sit (in the hall)
  • Arms circling
  • Lunges
  • Dribble on the spot
  • Sit ups

• Goalkeeper in goal
• Rest of the players have a ball
• Player stands on the build-up positions
• Picks up the ball and throws at goal
• After attempting a goal, sprint around the pawn to the sideline
• Sprint to the middle line, fetch the ball and join the other sides
• Middle li/re high li/re middle li/re low diagonal bounce free

• Jump where you stand:
  • Stand with your feet shoulder width apart.
  • Focus on a point on the floor and hop up and down where you are standing.
• Side Jump:
  • Stand up straight, keeping your hands in front of you, and jump from side to side.
• Butt Kicks:
  • Stand up straight, and keep running standing in place while shooting your heel up touching your buttocks with each step.
• High Stepping:
  • Raise the leg with the knee at a 90-degree angle.
  • Alternate quickly with the other leg.
• Standing bike crunches:
  • Stand with your feet shoulder-width apart.
  • Bring your knee to your opposite elbow.
  • Return to starting position and repeat with the other side (abdomen/legs).
• Sumo squat:
  • Stand with feet 6-12 inches apart.
  • Extend arms in front of you.
  • Lower your body until your thighs are parallel to the floor.
  • Return to starting position and repeat (legs / buttocks)
• Jumping rope without a rope:
  • Hold your arms at your side as if you were holding the end of a jump rope in each hand.
  • Jump up and come down on the ball of each foot, alternating between twisting your wrists as if you were spinning a rope.
• Jumpingrope without a rope:
  • Keeping your arms at your sides, pretend you are holding the end of a jump rope in each hand.
  • Jump up with 2 feet, while simultaneously twisting your wrists as if you were twirling a rope.
• Arm Swings clockwise:
  • Stand on the floor with your arms extended straight out to the sides at shoulder height.
  • Move your arms rapidly in a clockwise motion in large circles (arms)
• Arm Swings counterclockwise:
  • Stand on the ground with arms extended straight out to the side at shoulder height.
  • Move your arms quickly in large counterclockwise circles (arms)
• Toy soldiers:
  • Start with feet shoulder-width apart. Keep your legs and arms extended.
  • Kick your left leg up until your right hand touches your toes.
  • Repeat with the other side (stomach/legs/arms/shoulder).

• Goalkeeper in goal
• Rest of the players have a ball
• Player stands on the build-up positions
• Picks up the ball and throws at goal
• After attempting a goal, sprint around the pawn to the sideline
• Sprint to the middle line, fetch the ball and join the other sides
• Middle li/re high li/re middle li/re low diagonal bounce free

• Goalkeeper in goal,
• Rest of the players have a ball.
• Players stand at build-up position
• LO: jumps with both legs over the racks and throws at goal
• RO: first do the speed ladder and throw at goal
• After attempting to get the ball and connect other sides again.
• Mdden- li/re high-li/re middle- li/re low- diagonal-bounce- free

• Goalkeeper in goal
• Rest of the players have a ball
• Player stands on the build-up positions
• Picks up the ball and throws at goal
• After the attempted goal, sprint around the pawn to the sideline
• Sprint to the middle line, then fetch the ball and join the other sides.
• Middle li/re high li/re middle li/re low diagonal bounce free

Make 2 pairs

• Setting out the route
  • 5 exercises
  • Do 1 minute exercise
  • Then switch and do the other exercise.
  • Then move on.
• Exercises:
  1. Ladder with ball in your hand (keep your arm high), back and forth.
  2. T sprint, with pawns set out a T.
     • Sprint from pawn 1 to pawn 2
     • Then move sideways to the left to pawn 3
     • Then move sideways to pawn 4
     • Back to the sidewalk to pawn 2
     • Then backwards to pawn 1
  3. Skipping rope
  4. From sideline to sideline put down pawns.
     • Slalom dribble with the ball.
  5. Front lunges pass between 2 cones.
     • Put your foot forward and in a 90 degree bend.
     • Ball between legs from hand to hand
     • Then the next foot forward and pass the ball under the legs again.
     • Keep the tension on your legs.

Like:

• Throwing and catching with a trot and standing further and further away.
• Throwing on the post of the goal.
• Ladder
• Obstacles
• Shuffle and get off

• Goalkeeper in goal,
• rest of the players have a ball and spread out on the left straight.
• 1 or 2 players stand in the middle to play.
• Player plays the ball to the MO then footwork over the rents (3, sprinting over) then get the ball back, left right action and shoot at goal)
• after the goal attempt, sprint around the cones to get the ball and join the other sides
• middle l/re high li/re middle l/re low diagonal bounce free

• One mat in pairs or one mat for everyone if there are not too many players
• You work in pairs or alone
• One is mainly working on fitness, the other on strength.
• You do it for 15 min.
• The one doing strength is leading, the other is working on the condition until the one doing strength is done you continue with your condition exercise.
• 20-18-16-14 etc.
• person power has the mat:
  • squat with weight
  • abdominals,
  • push-ups.
  • planks
  • abs sideways / on the side supported by foot and forearm / first one side then the other can
• condition
  • sprint between 2 pawns then calmly walk out / repeat a few times