Handballexercises for u14

• Place a flag in the middle of a circle.
• Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.
• See also:
• Distribute the players around the circle between the cones;
  • Start by 'jogging'between the cones (snake movement);
  • Arms take turns (warming up)
  • At the signal of the trainer ( whistle) short sprint to the flag in the middle and back again;
  • 2x whistle sprint to the outside
• Next exercise :
  • Zig-Zag (left to right) between the cones,
  • Run sideways outside, and make rainbows (knee up) with the left foot over every cone
  • Run sideways (inside) and make rainbows (knee up) over each cone (with right foot);
  • Short dribble with the feet forwards and backwards between the cones, but keep on turning.

• Exercise consists of 5 sprints over a length of 50 metres.
• Goal is to be 1 second faster than the previous sprint.

• On a field with hats a lap is set out.
• The goal is to sprint one full lap followed by a lap of easy running.
• This is repeated until the exercise time is over.

1. Players line up against each other.
2. One of the players throws the ball to the goalkeeper who has the ball and starts running.
3. The goalkeeper plays the ball to one of the two players.
4. The two players speed across to the other side.
5. The player who receives the ball +/- 2 metres before the dotted line rounds on goal.

1. Players line up against each other.
2. One of the players throws the ball to the goalkeeper who has the ball and starts running.
3. The goalkeeper plays the ball to one of the two players.
4. The two players speed across to the other side.
5. A player can do this by dribbling once.
6. The player who receives the ball +/- 2 meters before the dotted line, shoots at goal.

• Two players line up in the middle of a handball half (nr3 and nr5 on the picture)
• The other players divide themselves against the pawns.
  • The first player has the ball and plays it to the one in the middle (nr 3) and starts running
  • The player who started gets the ball back and passes it to the other player (nr5) in the middle
  • The player goes around the pawn and joins the other group
  • At the moment the player in the middle (nr 5) is in the middle.
  • Receives the ball starts at the other side
  • The next player starts running and receives the ball
  • He passes the ball to the other player
  • In the middle (No. 3), another player starts running and the exercise is repeated.

• Three players are ready for the quick counter-attack
• The goalie plays the ball to the player in the middle
• The three players start at pace and pass the ball to the other players
• The middle player runs slightly behind the two outer players
• If a player is to receive the ball, this player "gets" the ball (the player moves slightly towards the throwing player)
• If a player is to throw the ball, this player "brings" the ball (the player moves slightly towards the receiving player)
• The player who lands on the 9-meter, completes the play.

• Players spread out in all corners
• A goalkeeper stands in each goal
• The blue players break out and finish on goal
• The goalkeeper grabs the ball as quickly as possible and throws a break out for the red players
• Red players break out and finish on goal
• The goalie takes the ball as quickly as possible and throws a break out for the blue players
• etc.

• All players divide on the left and right corner (in pairs)
• Players in the left corner have a ball
• The trainer calls yes and at that moment they start to break out together.
• The LH plays the ball and runs towards the goal in order to help the RH
• First without a defender, then a defender and then two defenders

• Group in 2 rows (LO and RO)
• 1st LO without ball
• 1st RO plays ball to LO, LO shoots at goal
• 2nd LO plays ball to RO, RO shoots at goal

Also useful to play the goalkeeper:

• On the hands
• Top corner left / right
• Shoulder height left / right
• Knee height left / right
• Bouncing balls left / right
• Low balls left / right

Warm up (feet always moving)

• Throw over short distance
• Throwing over longer distance
• Throwing over half a field
• Running into the bounce
• Push pass
• Keep ball in the middle (high tempo)
• 1-1 push

Run 3x

Arms (exercise to, run back)

• Right arm forward
• Left arm forward
• Right arm backwards
• Left arm backwards
• Two arms forward at the same time
• Two arms in reverse
• Two arms alternately forwards
• Two arms alternately backwards

Legs(outward exercise, return walk)

• Knee lift low
• Lift high
• Heels buttocks
• Left front slide
• Slide pass right front
• Crossover step left front
• Cross pass right front
• Curves

Sprint up and down 2x

Stretch

• Calves
• Hamstrings
• Arms