Handballexercises for u14
- Standing in front of a wall, hands against the wall, leg swing from left to right.
- Sideways, 1 hand against the wall, leg swing.
- Sideways, 1 hand against the wall, open hips.
- Spread position. Toes touch left with right and vice versa.
- Everyone stands in the position where he/she often stands during match.
- Everyone has a ball and starts up when they receive/play the ball.
- Everyone rounds their own ball at the goal.
- LH starts rounding, get ball played to them by instarting LO. Circle player sets off corner for realistic shot.
- LO gets ball from instarting MO and rounds on goal. Circle player can be passive defender.
- MO may throw, gets ball from RO. Circle player may be passive defender.
- MO quickly returns to position and plays RO.
- RO plays RH, rounds on goal.
- MO plays circle with bounce and rounds on goal.
This exercise can be repeated several times at a good pace.
There can be several players per position.
The first in line can play all corners.
It is about warming up from your own position.
Keeper stands on goal.
There can be several players per position.
The first in line can play all corners.
It is about warming up from your own position.
Keeper stands on goal.
- 3 defenders with vests - 4 attackers.
- 4 markers on the ground - see drawing - approximate position attackers.
- The attackers try, through good interplay with the corner players, to get the ball on the ground in the 6 meters. Not throwing but laying down - 1 point.
- The defenders try to touch an attacker who has the ball - 1 point.
- Above all play each other freely, no passing moves and the like.
Warming up:
- Lunge pass.
- Calf raises, possibly on bench, sagging slightly.
- Jumping in place, landing softly on 2 legs, torso straight, knees out.
- Jumping walk on 1 leg, landing softly.
- Lunge stride.
Jump shot exercise:
- Place a marker at the jump spot.
- Player starts from corner, ball is passed with bounce by other player.
- Run up sharply to avoid giving defenders space.
- Lean sideways to prepare the turn.
- Aim in the left-right corner/high low.
- Possibly with goalkeeper.
- All players at the 6 meter with 1 ball each.
- All shoot until everyone has been:
- At the goalie.
- High. Changing corners.
- Low. Corners change.
- Half. The goalkeeper moves forward and back again.
Remember the goalie arc.
The exercise starts from player 1.
- Player 1 starts around toward player 3, receives the ball from player 2 and passes to player 3.
- Player 2 starts around toward player 4, receives the ball from player 3 and passes to player 4.
- Player 3 starts around toward player 1, receives the ball from player 4 and passes to player 1.
- Player 4 starts around towards player 2, receives the ball from player 3 and passes to player 2.
- etc.
Variation:
- 2 balls.
- Change direction.
- Pass behind the back or with a jump throw or with a bounce.
- All players grab a ball and line up next to each other.
- The trainer stands with ball in front of it.
- The players follow the trainer dribbling as a mirror image. If the trainer goes forward then they go backward, if the trainer goes left then they go right, and so on.
Variation:
- Trainer raises number of fingers and players call out how many; looking over the ball.
- Sit down while dribbling and stand up again.
- Lie down while dribbling and get up again.
- Turn ball around waist.
- Dribbling between the legs.
- At 3 spots(LO/MO/RO) place a dummy or poles with vests.
- Players approach from 1 side, get the ball and after 2 steps from the 2nd line they finish 3 times with:
- High stretch/ swing shot.
- Underhand shot.
- Articulated shot.
- Have left-handed players start on the right.
- Focus on ball control.
- Lots of repetitions.
RH
- Place a marker at the jump spot.
- Player starts from corner, ball is passed with bounce by other player.
- Run up sharply to avoid giving defenders space.
- Lean sideways to prepare the turn.
- Aim in the left-right corner/high low.
- Possibly with goalkeeper.
LH
- Same
- Only right-handed players need to stretch more in time, kink shot in the air.
- Be careful when coming down!
- All players line up about 1 arm's length away and with their legs wide.
- The 1st player rolls the ball between the legs of the rest to the last player.
- Then everyone lies down flat and the last player with ball jumps over everyone.
- When the player is in front, everyone stands up again with their legs wide and the player rolls the ball backwards.
- This can also be done with 2 teams in match form. Who has all the players forward the fastest?
- Sitting with the buttocks on the ground and shooting on goal.
- Kneeling on both knees and shooting on goal.
- Kneeling on 1 knee and shooting on goal.
- Ensures optimal use of the upper body.
- Players walk in a line.
- The one at the back catches up with everyone else until he/she is at the front.
- Then the next one who runs behind moves to the front.
