Handballexercises for u20

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Warming up hose

  • Players walk in a line.
  • The one at the back catches up with everyone else until he/she is at the front.
  • Then the next one who runs behind moves to the front.
drawing Warming up hose
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Warming up slalom

  • Players walk in a line with 1 meter distance from each other.
  • The one running last sprints forward slaloming between everyone until he/she is in front.
  • Then the next one running behind goes.
drawing Warming up slalom
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Warming up row with ball

  • All players line up about 1 arm's length away and with their legs wide.
  • The 1st player rolls the ball between the legs of the rest to the last player.
  • This one dribbles forward between everyone and then rolls the ball backwards.
drawing Warming up row with ball
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The 1 change

  • Left wing plays the ball with a bounce to the corner
  • The corner plays the ball back to the left wing
  • The left wing puts pressure on the defence and the corner comes behind and gets the ball
  • The corner passes the ball to the right construction and waits a little bit
  • The corner starts in towards the circle between 3 and 2 and receives the ball from the right-wing construction and rounds on goal
drawing The 1 change
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Fitness training

  • Run from back line to back line at a fast pace.
  • You make 2 pairs, number one starts running and number two counts how many times she makes it to the back line.
  • Start with 4 minutes and build up with 30 seconds or 1 minute extra.
  • Keep track of how many times each person has made it to the back line.
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Two Touch

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:

  1. 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.
  2. You may therefore both play football and hit the ball
  3. 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.
  • Vary the places where the goals are placed (mat/duck out/advertising board).
  • Vary the number of places where goals can be scored
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ASM: Throwing up on the sidelines

To improve your balance you can stand in pairs on the sideline and throw the ball.

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

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Change centre, construction and corner

  • 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.


drawing Change centre, construction and corner
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Footwork

  • 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

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Execute playback command

  • 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


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Duel two against two

  • 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


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In 3 teams bring the ball up quickly...

  • 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
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