Handballexercises for u21

• The left winger plays the ball to the started half.
• The middle player passes the ball on to the right winger
• The right offside player passes the ball back to the middle player
• The player in the middle makes a single change with the left offside player
• The left offside player makes a single change with the right offside player
• The right player finishes

• Outside left plays the ball to the goalkeeper and starts a break run
• The outside right plays the break and also starts a break
• The goalkeeper runs the second break
• The left outside finishes the break and switches to the defence to stop the right outside.
• The outside right goes into the 1v1 duel
• The outside right finishes

• The corner player plays the ball to the goalkeeper.
  • Both the corner player and the centre forward start to break.
  • The corner player runs in and the centre forward runs out, towards the pawn
• The goalkeeper plays the ball to the centre-back
• The centre-back passes the ball to the corner player, who crosses in
• The corner player passes the ball on to the forward
• The midfielder finishes

• LH puts pressure on HR and plays pass to in starting LO
• LO puts pressure on UR and plays pass to in starting MO
• MO puts pressure on MA-r and plays pass to in starting RO, CS puts bar on MA-l, MO makes directional change to the right
• RO puts pressure between UL and HL and plays pass to in starting MO
• MO completes

• Goalkeeper in goal
• Players stand on each position on 9 meter line
• Take turns shooting at goal (hands / high / low)

• Players spread out in all corners
• A goalkeeper stands in each goal
• The blue players break out and finish on goal
• The goalkeeper grabs the ball as quickly as possible and throws a break out for the red players
• Red players break out and finish on goal
• The goalie takes the ball as quickly as possible and throws a break out for the blue players
• etc.

• All players divide on the left and right corner (in pairs)
• Players in the left corner have a ball
• The trainer calls yes and at that moment they start to break out together.
• The LH plays the ball and runs towards the goal in order to help the RH
• First without a defender, then a defender and then two defenders

• Group in 2 rows (LO and RO)
• 1st LO without ball
• 1st RO plays ball to LO, LO shoots at goal
• 2nd LO plays ball to RO, RO shoots at goal

Also useful to play the goalkeeper:

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

Warm up (feet always moving)

• Throw over short distance
• Throwing over longer distance
• Throwing over half a field
• Running into the bounce
• Push pass
• Keep ball in the middle (high tempo)
• 1-1 push

Run 3x

Arms (exercise to, run back)

• Right arm forward
• Left arm forward
• Right arm backwards
• Left arm backwards
• Two arms forward at the same time
• Two arms in reverse
• Two arms alternately forwards
• Two arms alternately backwards

Legs(outward exercise, return walk)

• Knee lift low
• Lift high
• Heels buttocks
• Left front slide
• Slide pass right front
• Crossover step left front
• Cross pass right front
• Curves

Sprint up and down 2x

Stretch

• Calves
• Hamstrings
• Arms

Circulation warm-up

• This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
• By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.

Stretching

Like:

• Throwing and catching with a trot and standing further and further away.
• Throwing on the post of the goal.
• Ladder
• Obstacles
• Shuffle and get off