Handballexercises for u16

• Divide the field into a left and right half.
• Players work in pairs, each pair has one ball.
• The pairs position themselves in two groups along the back lines.

• A pair (for example, orange 1 and 2) starts by bringing up the ball and tries to take a shot.
• At the moment of the shot, the pair on the opposite side (for example, red 1 and 2) begins their attack on their side of the field.
• Orange 1 and 2 must switch immediately to defence after their shot and try to interrupt the attack of red 1 and 2.
• After the shot from red 1 and 2 or in case of ball loss, orange 3 and 4 begin their attack and red 1 and 2 defend.
• The game repeats with new pairs.

• Pay attention to the timely start of the attackers; it should not be too early or too late.
• If necessary, the start can occur on a signal from the coach.
• The exercise focuses on the fast counterattack and the transition from attack to defence.

• First Phase: The wing player passes the ball to a backcourt player and receives it back immediately, after which the wing player shoots at the goal.
• Second Phase: The wing player passes to a backcourt player, who then passes to another backcourt player, after which the ball returns to the wing player who shoots at the goal.

Objective

• Footwork, agility, backward movement, coordination, and match-oriented acceleration.

Setup

• Two identical rectangles side by side.
• Per rectangle: 2 rows of 4 cones.
• Distance between cones in one row: approximately 1 metre.
• Distance between the two rows: approximately 2 to 3 metres.
• The centre line is the endpoint at approximately 10-15 metres distance.
• Divide the group into two teams. Each team behind its own starting point.

Execution

• Phase 1: Forward - Diagonal - Backward
  • Start at cone 1. Sprint straight forward to cone 2.
  • Move with quick, small steps diagonally to cone 3.
  • From each cone, always move backward to the starting cone.
  • Repeat: forward to the next cone until all four are completed.
  • High tempo, low stance.
• Phase 2: Slalom Sliding
  • After the fourth cone: proceed directly to the second row of four cones.
  • Slide sideways, slaloming between the cones.
  • Keep the torso low, arms active. Do not cross feet.
• Phase 3: Final Sprint
  • After the last cone: full sprint to the centre line, touch the cone.
  • Sprint back. Tag the next player.

Competition Format

• Two or three teams against each other.
• Point for the team that first gets all players over the centre line.
• Losing team performs 5 push-ups or 5 jumping power actions.

• The wing player initiates movement and collaborates with the backcourt player next to them. They move from the left backcourt/left wing position to the right side.
• The right backcourt and centre backcourt shift one position to the left.
• The pivot sets a block on the third defender.
• The left backcourt passes to the left wing cutting between positions 2 and 3.
• The other backcourt players move to act as decoys.

• Counter to the left backcourt or centre backcourt who has shifted.

• Passing
• Timing
• Blocking

Execution

• Place all players around the centre circle.
• One player stands in the middle as the tagger.
• The remaining players decide themselves when to run to the opposite side.
• Try to reach the other side without being tagged by the tagger.

Objective

• The aim is to place three in a row.

Execution

• The group is divided into two teams.
• One player from each team runs with a coloured cone and places it in a hoop.
• As soon as the first player returns, the second player from the team starts, followed by the third.
• If there is one cone of each colour, the fourth player may move a coloured cone to achieve three in a row.

• The pivot player indicates where he or she wants to receive the ball by raising his or her hand.

• Triceps: Push on the edge of a bench or chair with hands behind the body.
• Jumping Jacks: Jump with arms and legs wide.
• Crunches: Lie on your back, make yourself small in a fetal position and stretch out without letting arms and legs touch the ground.
• Sumo Squat: Wide squat with feet pointed outward.
• Superman: In a quadruped position (dog position), lift one arm and opposite leg diagonally.
• Lunges: Step forward and bend both knees.

• Perform each exercise for 1 minute.
• 30 seconds rest between exercises.
• At least 2 repetitions of the entire series.

• Each exercise lasts 1 minute with 30 seconds of rest in between.
• Perform at least 2 repetitions of the entire sequence.

• Crunches Long: Lie on your back with your arms extended above your head. Touch the ground and then bring your hands to your toes.
• Squat: Perform a classic squat.
• Push-Ups: Perform push-ups.
• Backward Lunges: Step backward and bend your knee for a lunge.
• Penguin: Lie on your back with bent knees. Alternately touch your left and right ankle with your hands.
• Reverse Push-Ups: Sit on your buttocks with bent knees and feet flat on the ground. Place your hands behind your buttocks with bent elbows. Extend your arms to lift your buttocks.

• Wall Sit: Sit with your back against the wall as if sitting on an imaginary chair.
• Side Plank with Open Swing Right: Perform a side plank and swing your upper arm open upwards.
• Mountain Climbers: In push-up position, alternately bring your knees towards your chest.
• Crunches: Lie on your back and lift your shoulders off the ground while engaging your abdominal muscles.
• Side Plank with Open Swing Left: Perform a side plank and swing your upper arm open upwards.
• On Stomach, Lift Arms and Legs: Lie on your stomach and simultaneously lift your arms and legs off the ground.

• Each exercise 1 minute, 30 seconds rest. Minimum 2 repetitions.

• Start from the centre line with a formation of 5 versus 4 or 5 versus 5.
• The trainer throws the ball to the attackers.
• The defenders may start immediately after the throw.

• The attackers attempt to score.
• The defenders try to gain possession of the ball.

• Run normally back and forth across the entire field 4 times.
• Rotate the left arm 2 times.
• Rotate the right arm 2 times.
• Heels to the buttocks 2 times.
• Knee lifts 2 times.
• Side steps 2 times.
• Crossover steps 2 times.
• Perform feints 2 times.
• Execute jump shots 2 times.
• Run normally back and forth 2 times.
• Sprint 2 times.
• 10 Jumping Jacks.
• Touch the ground and jump up 10 times.
• Stretch arms and legs.
• Perform lunges.