Handballexercises for technique strength
- 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.
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.
- Steady walking pace
- Dribble sideways, arms at defensive level
- Tiptoe walk, arms extended upwards
- In the ladder dribble pass
- From the circle, walk to the pylon and jump up, backwards
- Sprint to the start
All kinds of exercises with mats
- Pairs of 2 with 1 ball
- 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.
- 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
- Both on knees on the mat
- 1 Holds ball, other player tries to take ball away
- The ball is on the mat
- Both players with their hands on the edge of the mat, roll the ball towards each other
- Repeat, but then after contact with the ball move forward a bit, so that you have gone all the way around the mat
- 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.
- 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)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 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).
- 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).
- 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.
- 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).
- 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.
