Handball drills for


  1. Steady walking pace
  2. Dribble sideways, arms at defensive level
  3. Tiptoe walk, arms extended upwards
  4. In the ladder dribble pass
  5. From the circle, walk to the pylon and jump up, backwards
  6. Sprint to the start
All kinds of exercises with mats
  • Pairs of 2 with 1 ball

  1. Player with ball tries to touch the mat with his foot
    • Other player tries to prevent it with the body
    • Defender has hands on his back
    • Each pair 2 times 1 minute, then change.
  2. Both players are on their knees on the mat
    • Try to push each other off the mat
    • If someone is pushed off the mat, start again
  3. Both on knees on the mat
    • 1 Holds ball, other player tries to take ball away
  4. The ball is on the mat
    • Both players with their hands on the edge of the mat, roll the ball towards each other
  5. Repeat, but then after contact with the ball move forward a bit, so that you have gone all the way around the mat
  6. Ball between the heads of the players, on hands all around the mat. 


The bear
  • Stand in A frame, and walk slowly with flat hands and feet
    • Right hand, left foot, left hand, right foot
  • Always relax when it becomes too much
One of the most important things for a goalie is the strength in the upper legs, in this exercise this is practiced.

  • The goalkeepers try to move their legs up and down on the bench for one minute
  • Then you do that 2 more times,
    • The time can be varied according to the age group and level. (For example 1x 45 seconds and 1x 30 seconds).
  • Then you do 3 x 30 seconds jumping up with 2 legs at the same time to the beat of queen 'We will rock you
    • This means, 2x jumping on the ground and then with both simultaneously on the bench.

  • Everyone makes 2 pairs and stands on the back line.
  • One of the pair runs to the back line and back again.
  • The other one does a power exercise.
  • Exercises:
    • Squats
    • Twisting arms
    • Jumping on the ground
    • Lunges
    • Jumping jacks
  • The goalkeeper starts in the middle while the group of players stands on the circle facing a post.
  • If the players are on the right of the goalkeeper, the goalkeeper first steps to the left and touches the post.
  • If they shoot high, the post is touched high and if they shoot low, the post is touched low.
  • After one high and low shot from the goalkeeper's right-hand side, the players stand on the opposite side



Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)


  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


  • 3 x 8 pylo-clap push-ups
  • Players face each other in pairs.
  • First, throw the ball over, pay attention to technique.
  • Between each throw, drop the ball 3 times and immediately grab it again to develop hand strength.
  • After that, throw and catch from the jump, with two hands at first.


- Open swing (arms from left to right, leg moves with you), swing a little further each time.
- Arms swing and dribble (front and back and opposite).
- Monsterwalks - sit low, 10 paces in front, 10 paces in back.
- Crabwalks (same except sideways) pay attention to knees.
- Duckwalks (even lower) 5 paces.
- Dribbling to number 4 (1 leg on knee and alternate).

- Lunge (1 leg backwards) and rotate upper body - alternate .
- Lunge - hip forward, arms extended upwards - then hang forward diagonally - 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.
- 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).