Handballexercises for u13
Execution
- Everyone has a ball and dribbles within a designated area.
- Cones are set up, one fewer than the number of participants.
- At the signal "GO," everyone tries to grab a cone as quickly as possible.
- The participant who cannot grab a cone is out.
- Remove one cone each time and repeat the exercise.
- Who will be the last one remaining?
Execution
- Pass from Backcourt Player 2 to Backcourt Player 6, then back to Backcourt Player 2.
- Pass to Backcourt Player 1 and then back to Backcourt Player 2.
- Backcourt Player 2 shoots at goal.
- Defender 1 tries to block the shot.
- Repeat the exercise on the other side.
Execution
- Throw with a bounce.
- Low bounce.
- High bounce.
- Throw as hard as possible via the ground.
- Pay attention to the entire movement.
- Ensure proper foot placement, with the correct foot forward.
- Hold the ball on the hand, do not squeeze the ball.
- Bring the ball forward along the head.
Execution
- Player A dribbles and passes to Player B.
- Player B dribbles and then passes to Player C.
- Repeat this pattern so that each player takes over the dribble from the previous player.
Setup
- Start in pairs from your own 6-meter area.
- Bring the ball to the other half of the field.
- On your own half, there is one defender who stays only on this half.
- On the other half, there are two defenders.
- On the other half, there is also a pivot available for the attack.
- Without bouncing.
- Without a pivot.
- Three defenders on one half, where the front defender joins the other two.
Execution
- Player in position B1 passes the ball to teammates and runs behind them to return to the starting point.
- Overarm throw
- Jump throw
- With bounce
- Push pass
- Two-handed
- Left hand
- Right hand
- Rolling
- With two hands
- With one hand
Execution
- Blue players cross the field.
- Red players try to tap the balls away from the blue players.
- When a ball is tapped away, the player defends until everyone has lost their ball.
- Add extra defenders to increase the challenge.
- When capturing the ball: as soon as you hear the ball on the ground, place your hand between the ball and the opponent's hand.
- Attack on the side of the ball.
Setup
- Divide the group into four teams.
- Use a deck of playing cards and place the cards face down on the field.
- Assign each team a type of card: spades, clubs, diamonds, or hearts.
- Each team forms a line at their designated cone.
- The player at the front searches for a card.
- If the correct card is found, the player takes it back to the team.
- If the wrong card is found, the player leaves it and returns to the team.
- The teams take turns collecting the cards.
- The team that collects all their cards first wins.
Moving with the Ball
- Dribbling with the ball: right, left, or alternating.
- Rolling the ball, picking it up, and rolling it again.
- Throwing the ball up, optionally letting it bounce once, and catching it.
- Throwing the ball up behind the back and catching it in front again.
- Circling the ball around the hip.
- Passing the ball under the knee with each step.
- Same, with knee lifts.
- Football dribble.
- Keeping the ball in front of you and moving with heel-to-butt or knee lifts.
- Making feint throws while moving.
- Performing passing movements while moving.
This can make use of an existing outline of a badminton field's lines, or be created with cones.
This serves 3 purposes:
This serves 3 purposes:
- Passing
- Moving to receive the ball
- Defense
- You will need 3 pairs of players.
- Two pairs on opposite ends of the delimited area trying to pass the ball to each other, and one pair in the middle intercepting.
- The pairs on each end, can not pass to their partner, they have to pass to the other pair at the other side of the court.
- They can not pass the centre point.
- The defending pair will either try to touch the person with the ball, or to intercept the pass.
- Once the defending team succeeds in one of these, then they swap.
- If the pass is out of bounds, they also swap.
This is a resistance and mental strength exercise.
- Each player goes to their position. They will have to take 3 - 5 shots in a row, running back to the position as soon as they shoot. For every two shots, they will have to change the third shot.
- The objective, more than building resistance, is to build mental strength to make the body go forward when we're tired.
- This will be repeated several times.
- The first couple of times the players won't be tired, but after the third or fourth repetition of the series of shots in a row, then they will.
- There can also be one player (pivot for example) blocking shots (not 100% defense, just 30%)
- If the overall team scores more than 50% than the keeper does 20 push ups, 20 sit ups, and 20 squats.
- If the team scores less than, then the team does it.
- Make 6 or 8 columns of players (at least 2 in each column).
- They will have 2 balls in play, with some time distance. (wait until the first ball reaches the middle point and then the second ball starts being passed around)
- The players will have to pass the ball and run to the column they just passed the ball to.
- They will have to be running when they pass the ball, and change passes after a while (normal, bounce, side, underarm,...)
