Handballexercises for u14

Objective

• Improve the cooperation between the backcourt players and wings, and effectively use switches in a 5 vs 5 setup.

Execution

• Start with a 5 vs 5 formation where the circle is set up, beginning at the inside 2 position.
• The backcourt players must apply pressure and position the wings.
• Implement switch 1 and ensure pressure from the backcourt players.
• Have the players make short movements from the centre.
• Execute switch 5 from the Centre 2 position.

Defence

• Ask three defenders to participate: Indy, Fenna, and Jikke.

• To improve the cooperation between attackers and defenders through a 5 versus 5 formation.

• Begin with the players in a circle formation.
• Start inside with two backcourt players applying pressure.
• Execute switch 1 to confuse the defence and create space.
• Apply pressure from the backcourt players and position the wings well to score.
• Have the centre back come short to collect the ball and continue the attack.
• Execute switch 5 from position Centre Back 2 to bring variation into the play.
• Ask three defenders to perform specific tasks: Indy, Fenna, and Jikke.

• Form a large circle with all players. There is one ball in play.
• Designate one player who must sprint around the circle as quickly as possible.
• The remaining players pass the ball to each other within the circle as quickly as possible.
• The goal is to see who returns to the starting point first: the sprinting player or the ball.

• Form pairs and position them opposite each other between a row of cones.
• The first player moves quickly in a zigzag pattern between the cones.
• The second player follows the movements of the first player as accurately as possible.
• After a certain time or a number of repetitions, the players switch roles.

• Start at the initial signal and sprint to the first cone.
• Turn quickly and sprint back to the starting point.
• Immediately perform a long sprint to the opposite side of the field.

• 3 defenders: one on the wing, one in the backcourt, and one in the centre.
• 3 attackers: positioned in the same places as the defenders.

• The attackers attempt to break through the defence using ball circulation and quick passes.
• The defenders must maintain their positions and collaborate to stop the attackers.
• After a set period, switch the roles of the players so that everyone experiences both attacking and defending.

• The group stands in a circle.
• Each exercise is performed for 40 seconds, followed by 20 seconds of rest.
• All exercises are repeated twice.

• Squats
• Push-ups (on knees allowed)
• Lunges
• Plank
• Mountain climbers
• Burpees

• All players start on the baseline with a ball.
• Three or four players stand on the centre line without a ball.
• The players on the baseline begin to dribble to the opposite side.
• The centre line players try to tap the ball away from the dribbling players.
• If a player loses their ball, they stand on the side.

• The ball is introduced by the centre back to the incoming left wing player.
• The left wing player applies pressure between the second and third defender and passes to the overlapping left back.
• The pivot sets a screen on the centre back defender.
• The left back finishes or uses other variations.

• Direct pass to the wing player.
• Counterattack on the back player with the centre back in the left back position.
• Passing to the pivot.

• Timing of the passing.
• Applying pressure on the defence.

• Two players defend, two players attack.
• Start at the back line.
• Defensive team performs a forward roll, runs to the back line, and returns to the goal area.
• Offensive team runs to the centre line, jumps over an inflatable dummy, receives the ball, and starts the attack to finish on goal.

• The pivot player stands in the middle between the two defenders.
• The left attacker threatens to move inside, causing the right defender to step out.
• The defender of the pivot defends on the ball side.
• When the ball moves to the right, the right player threatens to move inside and the left defender steps out.
• The pivot defender continues to defend on the ball side.
• Back coverage is provided by the left or right defender.
• The centre back (CB) defends the pivot player.
• Switch after 1.5 minutes counterclockwise.

• Start slowly and increase the pace during the exercise to match game speed.
• Be alert to providing back coverage.
• The CB must continuously shield the pivot player towards the ball side.

• Form two lines, one at the left backcourt (LB) position and one at the right backcourt (RB) position.
• Place two players at the centre backcourt (CB) position.
• LB and RB throw the ball to the CB while they start moving.
• The CB passes the ball back to LB or RB just before the free-throw line.
• LB and RB take two steps and perform a jump shot towards the goal.
• Both groups shoot at the goal, so ensure you quickly retrieve the ball and pay attention to where you shoot.

• Have the players shoot over a thick mat for an added challenge.

• Open up during the first pass.
• Keep the arm raised during the first pass.
• Jump high and not forward during the jump shot.
• Complete the shot fully.
• Land on the take-off leg.