Handballexercises for u14
- LO a line with ball
- RO a row
- In every deep corner 1 defender
- As soon as the builders start to run, the two defenders move to the middle as quickly as possible
- The team builders who are competing with the defenders are going to pressure well next to the man
- The defenders pay attention to a good defence, stepping out on the player with the ball and immediately back to the 6 when the ball is to the other player
- After rounding on the goal, the attackers become defenders. Do not go and get the ball!
- Defenders go into the deep corner again and two new attackers start
- From the back line make three rows LO/MO/ RO
- The trio which starts from the 6 meter
- LO passes the ball to MO who makes a short pass on the right side
- The RO comes from behind and receives the ball and makes a short dribble and a short change on the left
- The outside builders run wide
- The LO comes through the middle and receives the ball from the RO
- The new MO shoots at the goal. Alternate positions
- Row of LO with the ball
- Two in the middle (every now and then new players in the middle)
- LO puts pressure and passes the ball to the MO who is starting
- LO runs backwards again with a good arc and keeps an eye on the game
- The MO puts pressure and passes the ball to the incoming LO who shoots at the goal
- The LO has to time the ball well. Do not start too quickly or too late.
- Everyone is allowed to round off a few times on the LO
Extension
- Trainer stands on the 6 on the middle on 3
- 1 defender at 2
- We do the same as before, but now the LO goes 1 on 1 with the defender
- At the moment that the MO puts pressure, the trainer says YES and the defender has to move aside quickly to tap the trainer.
- Then the LO starts to duel with the defender.
- When you have shot at the goal, you immediately stand up to defend, so do not go and get your ball!
- The previous defender joins behind the line LO and gets a ball from the goalie
- The two MO's have to be exchanged every time
This game can be played as an end game but also during training and as a warm-up, which makes it appealing, especially since you can differentiate and change it well.
- Two teams are made in a square of about 10 by 10.
- One team starts with the ball, the goal of this team is to pass the ball to a teammate 10 times.
- The goal of the other team is to intercept and pass the ball 10 times.
This game comes in different situations.
Examples are:
- Larger/smaller field
- Different way of passing (MUST via bounce, MUST through the air).
One of the most important things for a goalie is the strength in the upper legs, in this exercise this is practiced.
- The goalkeepers try to move their legs up and down on the bench for one minute
- Then you do that 2 more times,
- The time can be varied according to the age group and level. (For example 1x 45 seconds and 1x 30 seconds).
- Then you do 3 x 30 seconds jumping up with 2 legs at the same time to the beat of queen 'We will rock you
- This means, 2x jumping on the ground and then with both simultaneously on the bench.
- This means, 2x jumping on the ground and then with both simultaneously on the bench.
- A goalkeeper stands next to the running ladder,
- A leg goes in and out, first half, then entirely.
- The goalkeeper first steps into a box with one leg and then kicks out,
- Make sure that the goalkeepers keep their upper body straight, even if this means that the leg does not reach as high.
- Everyone makes 2 pairs and stands on the back line.
- One of the pair runs to the back line and back again.
- The other one does a power exercise.
- Exercises:
- Squats
- Twisting arms
- Jumping on the ground
- Lunges
- Jumping jacks
- Everyone divides up into corners and build-ups.
- There are 2 defenders on the left and right set-up positions. They will first defend more passively and then more actively
- 1. The left wing formation:
- Plays the ball in the corner,
- Starts in and gets it back,
- Passes at pace to the middle.
- Runs diagonally back to the sideline,
- Starts and makes a passing move past the defender.
- Same thing happens on the right side
- 2. The left formation:
- Plays to the corner,
- Gets it back and passes to the middle,
- Middle goes on a pass as does the setter,
- Corner starts in and receives the ball (with or without bounce).
- Defender defends passively.
- Corner tries to pass.
- Same on the other side.
- 3. The left-hand formation:
- Plays ball to the middle,
- Gets it back and plays the corner,
- Angle starts to pressure and the builder also.
- Centre finishes with jump shot or passing move.
- Defender is active immediately
- Divide the group into 3 or 4 equal numbers
- Different relay forms are done
- 1st form
- Slalom around the cones without ball
- 2nd form
- Slalom around the pawns with a ball.
- You throw the ball from the 1st pawn to your teammate.
- 3rd form
- Sprint to the first pawn and backwards,
- Sprint to the 2nd pawn and backwards,
- Sprint to the 3rd pawn and backwards.
- Sprint to the 4th pawn and backwards.
- 4th form
- Same as above but with the ball.
- Same as above but with the ball.
- There are 3 teams of 4 or 5 players.
- You play on an entire field.
- You try to score, if you score you stand.
- The other party leaves the field quickly and a new party comes in and scores.
- The new side starts with the ball and can start as soon as possible.
- The goalkeeper throws the ball quickly.
- 2 ladders opposite each other,
- 2 high cones in the middle (on the sides) between the running ladders,
- 1 pawn with a ball in the middle between the running ladders.
- From behind the ladders, 2 players start at the same time;
- Walk down the running ladder,
- Then move to the side around the pawn and back to the pawn in the middle,
- The one who catches the ball first wins.
- As soon as the jacket is taken, the next 2 players can start.
- 2 players start simultaneously
- Quickly forward to the first pawn (left) and backward
- To the other pawn on the right and backwards
- To the centre pawn and backwards
- Sprint to the other side
