Handballexercises for u11
Strength Exercise
- For example, twisting arms
- The bear
- The crab
- Push-ups, 4 steps sideways, push-ups etc.
Stretch
- Wiper
- Lunge with arm stretch and stretch sideways
- Lunge with shoulder past knee
- Lay down: 2 markers for the null pass, 3 markers for left right left - and that 2 times
- At the circle stand 2 (still passive) defenders.
- Attacker approaches them, throws the ball, defender throws it back so that the attacker can make a null pass, and execute the passing move: null pass - left, pass step to right, left to circle and shot.
- 1 station further, the movement is executed counterclockwise, with overpass and possible turn, or full turn.
- Pay attention to 'light feet'.
- 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.
Everyone gets a ball, dribbles and tries to get each other's "tails" (less than the number of players).
- 4 lines, 2 bigger middle squares, 2 smaller back squares (comparable with beach lines)
- 2 teams stand in the middle squares and try to throw each other off
- If you are hit, you walk to the backfield and try to hit an opponent from there
- If you succeed, you can go back again
- Winner is the team that throws another team out of the centre square
- Course of rope ladder - poles - blocks - inverted bench
- Taking turns first rope ladder:
- Slalom between the poles
- Blocks
- Jumping over the blocks
- Hopscotch
- With 2 feet at the same time
- Bench
- Balancing over the bench
- Walking sideways over the bench
- While walking throw and catch a ball with the trainer standing behind the bench
- Trainer stands somewhat to the left of the circle
- Have a mark near the circle, and from starting position on 9 meter line to the middle of the circle
- Player throws ball to trainer
- walks to mark 1
- walks backwards to the start position
- walks via line to circle and shoots (possibly with goalkeeper)
- Swing arms from behind on the left to behind on the right - with a turned in leg
- Dribble on the front foot - turn right arm forward and backward, idem on the left
- Dribble (follow arm movement) - accelerate - stop - and dribble again
- Dribble (follow arm movements) - accelerate - stop with a wider step - and dribble calmly again
- Dribble with left and right alternately - always on the front foot
- Break
- Shoulder mobility:
- T - stand angled forward, arms in T sideways with thumbs up - 5 times
- W - arms extended downwards - arms angled upwards - backwards - 5 times
- Y - arms spread downwards - thumbs up - arms up in Y shape
- A - arms back - thumbs up - move forward
- 2 goalkeepers
- Players are lined up behind a back line to the left and right of the goal
- The first one of a row plays the ball to the goalkeeper, and runs parallel to a player from the other row
- The goalkeeper throws to 1 of the 2 and the duo plays the ball to the opposite circle and tries to score.
- A bank on which the targets are placed
- 8 pawns on the bench as aiming goals
- 8 soft balls (handball size)
- 2 backlines at 4 meter from the goalposts
- Markings at the sides, so the balls will not roll far away.
- Try to throw the pawns off the bench as hard as possible
Rules:
- Both parties stand behind the back line
- Stay behind the line when throwing the ball
- Do not chase your ball, but wait until another ball comes your way
- If the ball remains in the field on your side, you may retrieve it
- When all pawns are off the bench the game is over
- Which team has thrown away the most pawns?
- 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
- Players roll the ball
- Go after it
- Pick up the ball and dribble on
- Players roll the ball
- Go after it
- Run around the ball
- While facing the same way
- Then they pick up the ball and dribble on
- In pairs
- Trainer stands between the two
- Throws the ball away
- Players run after it
- Player who has the ball first becomes attacker, other defender
- Does the striker succeed in shooting at the goal?