Handballexercises for u16
- 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
- 2 Players pass the ball at a good pace
- Players take turns trying to intercept and finish directly on goal. Do not stop, but continue directly at speed
- Keepers spread out over 2 goals so that they can continue in quick succession.
- Make a big circle with all players
- Start with two balls and pass to each other, always skipping 1 person in the circle.
- Always bring an extra ball into play.
- Attention:
- Good arm position,
- Stand on the front feet, right leg in front.
- Good catching with triangle behind the ball.
- Good fit.
In duos, 1 ball and 1 tennisball
- Throw tennisball on the left side at 2 meter
- Receive ball from player 2 and throw it back
- Catch the tennisball on the left side before the 2nd bounce
- Throw the tennisball on the right side at 2 meter
- Receive ball from player 2 and throw it back
- Catch tennis ball on the right side for the 2nd bounce
- Etc.
- Everyone gets behind the back line
- Sprint at a fast pace for 30 seconds back and forth across the field.
- Then 20 seconds rest (by jogging slowly).
- Then 1 min sprint at high speed,
- Rest for 1 minute
- Then 1 minute and 30 seconds running
- Rest for 1 minute and 30 seconds
- Decrease
- Sprint for 1 minute
- Rest for 1 minute
- 30 seconds sprinting
- Rest for 30 seconds
- Ready!
- Sip of water.
- The goalkeeper starts in the middle while the group of players stands on the circle facing a post.
- If the players are on the right of the goalkeeper, the goalkeeper first steps to the left and touches the post.
- If they shoot high, the post is touched high and if they shoot low, the post is touched low.
- After one high and low shot from the goalkeeper's right-hand side, the players stand on the opposite side
- An attack is played between 3 attackers and 2 defenders.
- The attack is played on a slightly wider field than the posts (about 6 meters)
- The goal of the attackers is to complete the attack, this can be done via an action or via the circle.
- The goal of the defenders is to prevent the attackers from finishing.
- The attackers play the ball quickly from left to right and try to provoke the defenders.
- If a defender steps, they can lay the ball off to the circle,
- If a defender doesn't step, they can play over or make their own move past the defender
- When a defender steps out, the second defender must step into the circle, the defence moves with the attack.
- If an attacker makes a move past the defender, the defender must try to get the attacker out of the 'zone' (the hats).
