Handballexercises for u13
- Place a flag in the middle of a circle.
- Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.
- See also:
- Distribute the players around the circle between the cones;
- Start by 'jogging'between the cones (snake movement);
- Arms take turns (warming up)
- At the signal of the trainer ( whistle) short sprint to the flag in the middle and back again;
- 2x whistle sprint to the outside
- Next exercise :
- Zig-Zag (left to right) between the cones,
- Run sideways outside, and make rainbows (knee up) with the left foot over every cone
- Run sideways (inside) and make rainbows (knee up) over each cone (with right foot);
- Short dribble with the feet forwards and backwards between the cones, but keep on turning.
- 2 teams bring up the ball from the centre line
- Around the pawn
- Finish on goal
- First without a defender, then with one defender
- Players line up against each other.
- One of the players throws the ball to the goalkeeper who has the ball and starts running.
- The goalkeeper plays the ball to one of the two players.
- The two players speed across to the other side.
- The player who receives the ball +/- 2 metres before the dotted line rounds on goal.
- Players line up against each other.
- One of the players throws the ball to the goalkeeper who has the ball and starts running.
- The goalkeeper plays the ball to one of the two players.
- The two players speed across to the other side.
- A player can do this by dribbling once.
- The player who receives the ball +/- 2 meters before the dotted line, shoots at goal.
- Goalkeeper stands in the goal
- At 3 meters stands a yoke
- Goalkeeper throws the ball on the tow and catches it himself
- Group in 2 rows (LO and RO)
- 1st LO without ball
- 1st RO plays ball to LO, LO shoots at goal
- 2nd LO plays ball to RO, RO shoots at goal
Also useful to play the goalkeeper:
- On the hands
- Top corner left / right
- Shoulder height left / right
- Knee height left / right
- Bouncing balls left / right
- Low balls left / right
- Divide into 2 teams and place in a circle 1.5m apart.
- Team 1 has a ball and team 2 has a ball.
- The balls start with the players opposite each other.
- Both teams play the ball around and try to catch up with the other team's ball.
Circulation warm-up
- This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
- By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.
Stretching
- B1 plays on point of play, runs on and receives the ball in the run and finishes with a running shot.
- R1 blocks the ball. (jumping and forearms against each other)
- Two or three people on the left side of the pitch (can also be another position) and have to shoot.
- The rest of the players collect balls and one of them plays the balls.
- Shooting from the left side in succession.
- The player who scores ten times first has won.
- When you have shot, you have to walk backwards to your position.
- Two or three people on the left side of the pitch and have to shoot.
- The rest of the players collect balls and one of them plays the balls.
- Shooting from the left side in succession.
- The player who first scores 10 times has won.
- When you have shot, you have to walk backwards to your position.
- Divide group into equal attackers/defenders. (e.g. 5-5)
- Defenders defend forwards and pay attention to their (correct) position (correct leg in front - bent legs - grab opponent by the upper arms - stand as close to opponent as possible). Obstruct the shot/run direction - force attacker outside - communicate - help close teammates
- Attackers must - determine where the spaces are - press forward and show initiative (by passing (tipping/shooting), running free (with/without the ball), playing give-and-go's. Changing/acquiring a position)
The exercise can be made easier or more difficult by: (foul play - make space in attack bigger/smaller - adjust number of players)