Handballexercises for u15

• Advance the ball with a team of three players: left backcourt, centre backcourt, and right backcourt.
• The objective is to score on the goal at the opposite end of the court.

• Perform the exercise without bouncing the ball.
• Add substitutions and systems during the game.
• Include one or more defenders for extra challenge.

• Divide the team into two corners. A pair starts with defending.

• The first pair passes the ball to the goalkeeper and runs a half fast break.
• The pair receives the ball from the goalkeeper just before the halfway line.
• Play out the two-against-two.
• After completion, the next pair starts from the corner and runs a half fast break.
• Simultaneously, the attackers from just now run to the halfway line and become defenders.
• The goalkeeper retrieves the ball as quickly as possible and passes it to the new attackers.

• Run around the entire field.
• At 1 whistle: touch the ground with one hand.
• At 2 whistles: touch the ground with both hands.
• At 3 whistles: jump into the air.
• At 4 whistles: turn around and run in the opposite direction.

• Exercises with mats in pairs of 2, using 1 ball.

• The player with the ball tries to touch the mat with their foot. The other player tries to prevent this with their body. The defender keeps their hands on their back. Each pair plays for 2 times 1 minute, then switch roles.

• Both players sit on their knees on the mat. Try to push each other off the mat. If someone is pushed off the mat, start again.

• Both players on their knees on the mat. One player holds the ball, the other player tries to snatch the ball away.

• The ball lies on the mat. Both players place their hands on the edge of the mat and roll the ball to each other.
• Same as before, but after contact with the ball, stand further away, so that you have walked completely around the mat.

• The ball is placed between the heads of the players. Move around the entire mat on your hands.

• Green passes to player 2, then to player 1, and back to player 2.
• Player 2 shoots at the goal.

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

• In pairs, bring the ball to the other side and score.
• The red team brings the ball to the other side and attempts to score.
• Pairs start from the back line.
• At the moment the red team attempts a goal, the green team may start to score a breakout on the other side.
• The red team then defends back.
• Once the green team has attempted a goal, they must return to defend against the other two red players.
• These red players start at the moment the green team attempts a goal.
• The exercise can continue in a flow form, as players keep returning to their own side.

• Without bouncing.
• You do not start with the ball yourself, but throw the ball to the goalkeeper who must initiate the breakout.
• The goalkeeper must first try to stop the ball and then immediately throw a breakout.

• 30 sec: Run in place as fast as possible. Use your arms to determine the pace.
• 30 sec: Jumping jacks.
• 30 sec: Squats.
• 30 sec: High knee running in place.
• 30 sec: Hopping on the left leg, left and right.
• 30 sec: Hopping on the right leg, left and right.
• 30 sec: Frog jumps. Keep your back straight when squatting and jump as high as possible. Try to maintain balance when landing without placing your hands on the ground.
• 30 sec: Plank.

• All balls are placed at the centre line.
• Form pairs and have them stand in one of the two corners.

• The trainer bounces a ball.
• The players move towards the goalpost and then sprint towards the trainer.
• The trainer can roll the ball away, bounce it, or hold it to see who retrieves the ball first.
• If one player remains, have them intercept the balls and pass them back each time.

Execution

• 4 times normal running back and forth
• 2 times rotating the left arm
• 2 times rotating the right arm
• 2 times heel to buttocks
• 2 times knee lifts
• 2 times side steps
• 2 times cross steps
• 2 times normal running back and forth
• 2 times sprinting
• Stretching arms and legs

• Roll the ball 5 metres forward and pick it up while running. Do this across the entire field and return around the outside.
• Throw the ball up and catch it while running. Repeat this across the entire field and return around the outside.
• Slide sideways across the field with the ball above your head. Do this across the entire field and return around the outside.
• Make a cross pass sideways with the ball above your head. Repeat this across the entire field and return around the outside.
• Perform high knees while swinging your arms and holding the ball in one hand. Halfway across the field, kick your heels to your buttocks. Repeat this 2 times.

• Pass from Backcourt Player 2 to Backcourt Player 6, then back to Backcourt Player 2.
• Pass to Backcourt Player 1 and then back to Backcourt Player 2.
• Backcourt Player 2 shoots at goal.
• Defender 1 tries to block the shot.
• Repeat the exercise on the other side.

• Throw with a bounce.
• Low bounce.
• High bounce.
• Throw as hard as possible via the ground.

• Pay attention to the entire movement.
• Ensure proper foot placement, with the correct foot forward.
• Hold the ball on the hand, do not squeeze the ball.
• Bring the ball forward along the head.