Handballexercises for u21

• Corner player plays the ball to the goalkeeper. 
  • Both the corner player and the midfielder start with break running.
  • The corner player runs inwards and the middle front outwards, towards the pilon.
  • The player on the middle line starts to defend.
• The goalkeeper plays the ball to the incoming corner player.
• The two break runners play the defender out.
• The free player finishes off.

• Players face each other.  
• One of the players throws the ball to the in-goal defender and starts running.
• The goal defender plays the ball to one of the two players.
• The two players throw the ball over to the other side at speed.
• The players go around the pilons and throw the ball back where they pay close attention to the other players.

Players play a game. Goal is to keep the game up to speed.

• With a goal, there will be no kick-offs. (make sure there are more balls next to the goal so that they can be brought into play quickly).
• If the ball is over the middle line, the team has a maximum of 5 passes before finishing. 
• If a sixth pass is played, the opponent gets a free ball
• Defense is 3v3 

• Put up a parcours. 
  • The course is built up in the number of laps you make until you complete the course 4 times in a row and the number of laps is then lowered again.
  • The number of times a player performs the exercise is then 1,2,3,4,3,2,1.
• Exercise 1: Blocking at the pilons (over the circle)
• Exercise 2: Frog jumps (sideline)
• Exercise 3: Jumps two forward one back (center line)
• Exercise 4: Diagonal short shifting (sideline back)

• The player that starts the build up slaloms dribbling around the pilons and passes to starting corner player. the player in the corner finishes. 
• The player that starts the build up plays pass on each pilon and plays to the starting corner player. The player in the corner finishes. 
• The player that starts the build up makes a circle around the pilon and plays to the starting corner. 
• The player that starts the build up moves out after her last action and gets the ball played from the player in the corner and finishes.
  • Pay attention while the corner is waiting, this player makes steps on the spot with her arms up.

• Put one player on the circle and one player on the 9-meter line
• The player on the 9-metre line tries to put the ball in the circle
• The player on the circle tries to prevent this by keeping the attacking player away from the circle.
• After 6x the attackers and defenders change
• If both players have done this 6 times, the attackers change with the attackers from the other side.

• The player starts in the corner with moving
• With each pilon the player steps out 
• The player immediately drops back after stepping out and moves on.
• The player moves up to the pilon in the corner and starts the break run.

• Occupy LD and RD positions
• 1 ball 
• LD starts putting pressure and passes to incoming RD, 
• RD passes to incoming LA and so on and so on
• first a stretch shot, then jump shot
• changing to crossing / or bring a 2nd ball into the game

• make pairs opposite to each other in the middle of a half
• make contact 3x3sec (hands against the shoulder, defensive exercise) / then sprint away to the sideline / expanding to 4x shortly after each other seeking contact
• Jump 3x and give each other high five and then sprint away to the sideline. 
• Repeat this exercise a few times.
• All behind the back line 
  • sprint 60% to half of 1 half 
  • then 100% sprint to the midline
  • repeat this a few times
  • with different starting phases e.g. jumping on both feet
  • starting in planking position and sprinting away, facing the wall,...

• 4 hurdles placed in a row behind each other
  • and then 2 more hurdles to the left 
  • and 2 more hurdles to the right. 
• First over the 4 hurdles and after the last hurdle you make a nillpass
  • and a slide/drag movement to the left or right. 
• Here, you pass the last hurdle and then finish off on target. 
• Can jump over the hurdles with 2 or 1 foot. 

• players divide themselves over Left defender and Right defender's positions
• everyone has a ball
• Left defender starts with putting pressure towards the pilons
• first pass the pilons on the left, then pass the pilons on the right, then pass the pilons on the left, then go left and right again and then finish on target
• Important to start good and explosive

  
  

• circle moves from left to right
• left defender and right defender put pressure and play circle with a bounce pass
• variation - place on the 7m a cabinet that the circle first has to cross.