Handballexercises for u12

• Divide the field into a left and right half.
• Players work in pairs, each pair has one ball.
• The pairs position themselves in two groups along the back lines.

• A pair (for example, orange 1 and 2) starts by bringing up the ball and tries to take a shot.
• At the moment of the shot, the pair on the opposite side (for example, red 1 and 2) begins their attack on their side of the field.
• Orange 1 and 2 must switch immediately to defence after their shot and try to interrupt the attack of red 1 and 2.
• After the shot from red 1 and 2 or in case of ball loss, orange 3 and 4 begin their attack and red 1 and 2 defend.
• The game repeats with new pairs.

• Pay attention to the timely start of the attackers; it should not be too early or too late.
• If necessary, the start can occur on a signal from the coach.
• The exercise focuses on the fast counterattack and the transition from attack to defence.

• First Phase: The wing player passes the ball to a backcourt player and receives it back immediately, after which the wing player shoots at the goal.
• Second Phase: The wing player passes to a backcourt player, who then passes to another backcourt player, after which the ball returns to the wing player who shoots at the goal.

Objective

• Footwork, agility, backward movement, coordination, and match-oriented acceleration.

Setup

• Two identical rectangles side by side.
• Per rectangle: 2 rows of 4 cones.
• Distance between cones in one row: approximately 1 metre.
• Distance between the two rows: approximately 2 to 3 metres.
• The centre line is the endpoint at approximately 10-15 metres distance.
• Divide the group into two teams. Each team behind its own starting point.

Execution

• Phase 1: Forward - Diagonal - Backward
  • Start at cone 1. Sprint straight forward to cone 2.
  • Move with quick, small steps diagonally to cone 3.
  • From each cone, always move backward to the starting cone.
  • Repeat: forward to the next cone until all four are completed.
  • High tempo, low stance.
• Phase 2: Slalom Sliding
  • After the fourth cone: proceed directly to the second row of four cones.
  • Slide sideways, slaloming between the cones.
  • Keep the torso low, arms active. Do not cross feet.
• Phase 3: Final Sprint
  • After the last cone: full sprint to the centre line, touch the cone.
  • Sprint back. Tag the next player.

Competition Format

• Two or three teams against each other.
• Point for the team that first gets all players over the centre line.
• Losing team performs 5 push-ups or 5 jumping power actions.

Objective

• Learn and refine a new variant of passing movement: turning to the left (against the shooting arm).

Execution

• Place a defender (pole, dummy, player).
• Use a goal or cones as a target, with a goalkeeper in place.
• Work in groups of 2 or 3 players.
• Start first without a ball, then with a ball.

Rules

• After throwing, retrieve the ball yourself.
• You receive the ball in the jump so that your two-foot landing counts as a zero step.

Points of Attention

• Technical: Right-handed player: after the two-foot landing, turn backward with the right leg and place it down. Take one step with the left towards the goal. In the turn, already bring your arm into shooting position (so lift it up). Stay as upright as possible. Push off with your left leg and make your jump shot at the goal. A left-handed player does this exactly the opposite way.
• Tactical: Make your zero step as much as possible on the right side (right-handed player) of the defender.
• Physical/Mental: Optionally create a line for left-handed and right-handed players, continue one after the other.

Build Up the Exercise in Difficulty

• Step 1: Without a ball (defender is a pole).
• Step 2: With own ball dribbling (defender is a pole).
• Step 3: Receive the ball from the defender (defender is a player).
• Step 4: Receive the ball from a teammate.
• Step 5: Two lines opposite each other. You cross in the middle and after the passing movement, pass the ball to the front player of the line and join the back.

Extra Challenge

• Players who can already do this well can also practice turning towards the shooting arm. Right-handed player: after two-foot landing, turn away with the left leg and make the last step with the right towards the goal. Left-handed player: after two-foot landing, turn away with the right leg and make the last step with the left towards the goal.

• Develop automatisms in feint movements.

• Players from above and below meet each other.
• Execute a zero-step.
• Perform a feint movement and throw the ball to the opposite side.
• Join the end of the line.
• Repeat the exercise with players on the left and right.
• Gradually increase the pace.
• Also practice the 'resistance' of a defender you encounter on the way.

Objective

• The aim is to place three in a row.

Execution

• The group is divided into two teams.
• One player from each team runs with a coloured cone and places it in a hoop.
• As soon as the first player returns, the second player from the team starts, followed by the third.
• If there is one cone of each colour, the fourth player may move a coloured cone to achieve three in a row.

• Triceps: Push on the edge of a bench or chair with hands behind the body.
• Jumping Jacks: Jump with arms and legs wide.
• Crunches: Lie on your back, make yourself small in a fetal position and stretch out without letting arms and legs touch the ground.
• Sumo Squat: Wide squat with feet pointed outward.
• Superman: In a quadruped position (dog position), lift one arm and opposite leg diagonally.
• Lunges: Step forward and bend both knees.

• Perform each exercise for 1 minute.
• 30 seconds rest between exercises.
• At least 2 repetitions of the entire series.

• Divide the group into two teams.
• Teams stand next to each other with approximately five metres between the players.
• Players of each team stand in a line, one behind the other.
• The course is a square. Team 1 starts in the far left corner, team 2 in the far right corner.
• The teams are positioned horizontally on the same line.

• At the whistle signal, the first players of each team start running along the lines of the square.
• When they meet, they play rock-paper-scissors for the right of way. Paper beats rock, rock beats scissors, scissors beat paper.
• In case of a tie, start again.
• The winner continues running, the loser returns.
• The objective is to reach the other team as quickly as possible.
• If a player loses, the next player from the losing team starts.

• Everyone has a ball and moves while bouncing it through the 6-metre area. Vary with different techniques:

• Bounce the ball occasionally through the legs.
• Bounce the ball behind the back.
• Try to tap the ball away from someone else.
• Bounce on the spot, sit down while bouncing, then lie down and subsequently stand up again.

• Pass the ball in the sequence Backcourt Player 4 to Backcourt Player 3 to Backcourt Player 1 and back to Backcourt Player 3.
• Finish by scoring past the defensively blocking right player (Right Backcourt Player 1).

• Blue attempts to dribble towards the goal.
• Red tries to prevent this by tapping the ball away.

• Blue moves slowly.
• Blue moves quickly.
• Blue moves at top speed.

• All players stand in a line approximately one arm's length apart from each other, with their legs wide.
• The first player rolls the ball between the legs of the other players to the last player.
• The last player dribbles with the ball through all the players to the front.
• Then this player rolls the ball back to the end.