Handballexercises for u16
All kinds of exercises with mats
- Pairs of 2 with 1 ball
- Player with ball tries to touch the mat with his foot
- Other player tries to prevent it with the body
- Defender has hands on his back
- Each pair 2 times 1 minute, then change.
- Both players are on their knees on the mat
- Try to push each other off the mat
- If someone is pushed off the mat, start again
- Both on knees on the mat
- 1 Holds ball, other player tries to take ball away
- The ball is on the mat
- Both players with their hands on the edge of the mat, roll the ball towards each other
- Repeat, but then after contact with the ball move forward a bit, so that you have gone all the way around the mat
- Ball between the heads of the players, on hands all around the mat.
Make 2 teams and give 1 team vests.
Play with a good bouncing ball (hard handball/ goalcha ball/ beach handball/ tennis ball/ volleyball etc.)
Rules:
Play with a good bouncing ball (hard handball/ goalcha ball/ beach handball/ tennis ball/ volleyball etc.)
Rules:
- You may only touch the ball with your body (arms/legs/feet/head) 2x in a row. After that you may not touch it again until another player has touched the ball.
- You may therefore both play football and hit the ball
- If you touch the ball a 3rd time, the ball is for the opponent (free ball)
Goal:
- Try to score on 1 of the goals
- Scored? Ball for the opponent
Extension/variation:
- Play 2 or 3 balls at the same time (depending on the size of the group)
- Link rules to the different balls
- Example: football only heading, handball only playing with your foot etc.
- Link rules to the different balls
- Vary the places where the goals are placed (mat/duck out/advertising board).
- Vary the number of places where goals can be scored
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
- 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.
