Handballexercises for u14
To improve your balance you can stand in pairs on the sideline and throw the ball.
This can be done with different tasks:
This can be done with different tasks:
- Tightrope walk (feet together, flat on the ground)
- Tightrope walk + toes position
- Stand on 1 leg
- Jumping up and landing on the line on 1 or 2 legs and then throwing up
- Ball goes from the set-up to the middle set-up
- Middle build-up breaks away and starts in towards the middle and passes the ball to the incoming corner
- Corner puts pressure between 2 and 3
- The build-up passes behind the corner at the level of 2 and 3 and finishes in the middle.
- Put everyone in a circle with the ball in their hand and hold it high above their shoulder.
- They start with dribbling on the spot in high speed, after 30 seconds you do another exercise.
- Skipping (2 times on 1 leg then on the other leg)
- Jumping forward (2 legs at the same time) and back again
- Stepping to the left and to the right
- Shuffle forwards and backwards
- High speed dribble
- If this is too easy, extend the exercise by 45 seconds or 1 minute
- You make 2 teams
- 1 team starts with the ball and tries to tap the other team with the ball.
- They have to pass and are not allowed to run
- The other team tries to intercept the ball
- When the ball is intercepted, they can continue playing immediately
- If you tap someone you get 1 point
Who has the most points at the end?
- All players run through each other in a smaller field (10x10).
- They run the ball at speed, which they do for about 2 minutes
- Afterwards they do an exercise after they played
- Lie flat on their stomach and get up again
- Squat 2 times
- 2 times jumping jacks
You indicate which exercise they should do
- 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