Handballexercises for u21

• Who reaches 21 points first?

• The players throw at the goal from the dotted line.
• The goalkeeper tries to stop the balls.
• A goal earns a point for the players.
• If the goalkeeper stops the ball, the goalkeeper earns a point.
• The first to reach 21 points is the winner.

• The left backcourt player passes the ball with a bounce to the wing player.
• The wing player returns the ball to the left backcourt player.
• The left backcourt player puts pressure on the defence.
• The wing player moves behind and receives the ball.
• The wing player passes the ball to the right backcourt player and waits briefly.
• The wing player starts towards the circle between positions 3 and 2.
• The wing player receives the ball from the right backcourt player and finishes on goal.

• Players stand in a line with a 1-meter distance from each other.
• The player who is last in the line slaloms between the others to the front.
• The player sprints until he or she is at the front.
• Then the next player who is at the back repeats the action.

• Two backcourt players pass the ball calmly to each other.
• With each pass, forward threat is created.
• The defender maintains a correct defensive posture.

• Stepping out and inserting: slide sideways or move sideways.
• Variation: The trainer gives a visual signal, after which the attacker plays one-on-one and finishes on goal.

• Form pairs. Both players start on the back line.

• The first player sprints to the centre line and back.
• Meanwhile, the second player performs an exercise, such as:
  • Sitting against the wall
  • Planking
  • Squats
• Switch roles once the first player has finished sprinting.
• Repeat several times with the same exercise.

• Run around the entire field.
• At 1 whistle: touch the ground with one hand.
• At 2 whistles: touch the ground with both hands.
• At 3 whistles: jump into the air.
• At 4 whistles: turn around and run in the opposite direction.

• Green passes to player 2, then to player 1, and back to player 2.
• Player 2 shoots at the goal.

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

• In pairs, bring the ball to the other side and score.
• The red team brings the ball to the other side and attempts to score.
• Pairs start from the back line.
• At the moment the red team attempts a goal, the green team may start to score a breakout on the other side.
• The red team then defends back.
• Once the green team has attempted a goal, they must return to defend against the other two red players.
• These red players start at the moment the green team attempts a goal.
• The exercise can continue in a flow form, as players keep returning to their own side.

• Without bouncing.
• You do not start with the ball yourself, but throw the ball to the goalkeeper who must initiate the breakout.
• The goalkeeper must first try to stop the ball and then immediately throw a breakout.

• 30 sec: Run in place as fast as possible. Use your arms to determine the pace.
• 30 sec: Jumping jacks.
• 30 sec: Squats.
• 30 sec: High knee running in place.
• 30 sec: Hopping on the left leg, left and right.
• 30 sec: Hopping on the right leg, left and right.
• 30 sec: Frog jumps. Keep your back straight when squatting and jump as high as possible. Try to maintain balance when landing without placing your hands on the ground.
• 30 sec: Plank.

• All balls are placed at the centre line.
• Form pairs and have them stand in one of the two corners.

• The trainer bounces a ball.
• The players move towards the goalpost and then sprint towards the trainer.
• The trainer can roll the ball away, bounce it, or hold it to see who retrieves the ball first.
• If one player remains, have them intercept the balls and pass them back each time.

Execution

• 4 times normal running back and forth
• 2 times rotating the left arm
• 2 times rotating the right arm
• 2 times heel to buttocks
• 2 times knee lifts
• 2 times side steps
• 2 times cross steps
• 2 times normal running back and forth
• 2 times sprinting
• Stretching arms and legs

• Roll the ball 5 metres forward and pick it up while running. Do this across the entire field and return around the outside.
• Throw the ball up and catch it while running. Repeat this across the entire field and return around the outside.
• Slide sideways across the field with the ball above your head. Do this across the entire field and return around the outside.
• Make a cross pass sideways with the ball above your head. Repeat this across the entire field and return around the outside.
• Perform high knees while swinging your arms and holding the ball in one hand. Halfway across the field, kick your heels to your buttocks. Repeat this 2 times.