Handballexercises for u10
- There is one thief
- The other players have to throw the ball over the ground so fast that they can hit the thief with the ball.
- In one or two groups
- Keep the field small.
- 4 players stand in a square.
- There is 1 ball.
- A player throws to another player and walks straight to that position.
- The player who received the ball does the same.
- That way there is constant movement.
- Make it clear that except for the starting player, everyone has only 2 choices.
- Possibly as a competition between groups.
- Keeping arms forward,
- Small rotation with clenched fist
- No extreme stretching.
- Small rotation with clenched fist
- Jogging calmly across the field
- Arms forward,
- Backwards,
- Turn against each other.
- Arms crossed wide in front of the chest
- Alternating between upper and lower arms.
- Arms wide and turn small circles
Question, which muscles do you feel when?
- 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.
Players stand in pairs facing each other. Each pair has 1 ball.
- The player with the ball first makes a half turn straight around.
- Then the player turns back and throws the ball to the other. Possible to combine with (preceding) 2-legged jump forward backward.
- The player with the ball starts by making a half turn, where the ball moves from the bottom right to the top left (bowling move).
- Then the player turns and throws the ball to the other.
Focal points:
- First train on stability, so throw to second turn.
- Possibly with eyes closed (throw with eyes open).
- Then throw from the second turn.
- Pay attention to height of the throwing arm, upper arm in angle of 90 degrees with the body.
- Possibly with eyes closed (throw with eyes open).
- Then throw from the second turn.
- Pay attention to height of the throwing arm, upper arm in angle of 90 degrees with the body.
- 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).
The trainer stands in front of the goal area with a little distance and holds up the ball with their left.
- 1 player comes running from a pawn, takes the ball from the jump (2 hands at first, later with 1).
- Then throw straight at the goal.
When that gets going, the trainer can throw the ball. Players can catch with 2 hands at first, then with 1 hand. Make sure they do not hit the ball!
- You place 4 pawns in a square approx 6x6m.
- Players are divided at the pawns, possibly in a row.
- One player gets the ball, walks slowly to the next pawn and throws the ball to the first player at the next pawn who has also started walking.
- As soon as the ball is caught, the first player at the next pawn starts walking and catches the ball again, etc.
- Important, players do not walk sideways but forwards and bend their upper body sideways.
- Make sure the players throw the ball into the hands of the next player.
- The higher the speed of the exercise, the further in front of the player the ball must be thrown.
- The exercise can be performed at all speeds, walking and running.
- You have 2 teams on a volleyball field with a small goal at the back of each field.
- One player stands at either end and the other players stand at the sides of the court.
- One player throws the ball at the opponent's goal, the player who throws goes out and another player of the team goes in.
- The goalkeeper takes the ball and then throws it at goal and goes out.
- It goes on like this all the time.
- If you score, your team gets a point.
- With a jump shot you are not allowed to land over the middle line.
- Place a medicine ball in the middle.
- A few meters away, two players stand opposite each other.
- Try to hit the medicine ball with your handball so it rolls over the line.
- The first player to get the medicine ball over the line wins.
All players divide themselves into 2 rows behind the bench (bench is on the 9 meter line).
- The first 2 players stand on the bench.
- Jump off with 2 feet at the same time.
- Then make a passing move left of the post and pass on the right side of the post.
- Finish on goal. (Place pawns in the corners of the goal)
- All players line up with the ball near the centre line
- Everyone takes turns to throw at the goal
- Throwing from position, from the run and with a jump shot
- Pay attention to the way of throwing