Handballexercises for technique warming-up

• Set up the situation twice.
• Begin with an agility ladder.
• Move sideways through the ladder with two feet inside and one foot outside the ladder.
• Then follow with three hurdles, increasing in height from low to high, which must be jumped over.

• On the way, take a bag from the bucket.
• Which team has all the bags on the other side first and then sprints first to the finish?
• The final sprint may only begin once the last bag is placed!

• Each player receives a number.
• Swiss ball in the centre.
• Players stand in a circle around the Swiss ball.

• Players circle around the ball, moving sideways or backwards-forwards.
• When a number is called, the respective player responds, takes the ball, and throws it at the players who have run away.
• Add-on: The player who is hit picks up the Swiss ball and tries to hit someone else.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

Game Description

• Start with one designated tagger.
• The remaining players have a few seconds to run away.
• When the tagger touches someone, they form a chain by holding each other's hands.
• When there is a chain of four taggers, they split into pairs and try to tag the remaining players.
• The game continues until only taggers are left.

• Children stand in a line and run around in a circle.
• When the trainer calls the name of the player at the back, this player sprints to the front.
• The player who sprints to the front takes over the lead of the line.

• Jump: All children jump in place.
• Ground: All children touch the ground.

• Make a lap around the field.
• Jog along the long sides.
• Walk along the short sides.

• Stand upright with feet hip-width apart.
• Perform 20 squats at a slow pace.

• Stand upright with feet hip-width apart.
• Start with arms extended above your head.
• Let your arms fall alongside your body as you bend your knees.
• Swing your arms backward and jump while moving your arms forward and upward.
• Keep your back straight, hips back, and feet flat on the ground.

• Basic position: Stand upright with your feet slightly apart.
• Step your right leg straight forward and bend the knee 90 degrees.
• Bring your left knee as close to the ground as possible. Rise up.
• Step your right leg slightly turned forward to the right side. Bend your left knee.
• Return to the basic position.
• Step your right leg back, bend your left knee. Return to the basic position.
• Step your left leg straight forward and bend the knee 90 degrees.
• Bring your right knee as close to the ground as possible. Rise up.
• Step your left leg slightly turned forward to the left side. Bend your right knee.
• Return to the basic position.
• Step your left leg back, bend your right knee. Return to the basic position.

• Make a lap around the field.
• Jog along the long sides.
• Sprint along the short sides.

• Two teams of a maximum of 4 players each.
• One ball per game.
• On each side, 2 players are on the court, while the remaining players stand behind the back line.

• Score in the opposing field in one attempt (within the lines).

• Start with a simple underhand serve.
• We play underhand handball, so the ball must go over the net in one attempt.
• For a difficult ball, the ball may bounce once but must then be returned with one hand, a foot, or the head.
• If a mistake is made, the player leaves the court, goes to the back line, and a new player takes over.

• Sprint around the cones, always via the middle cone.

• There is one tagger, and the rest of the players try to grab the elastics and eventually the tennis ball along two sides of the square.
• If the tagger tags you, you must put the elastic back and try again.

• Make the game more difficult or easier by, for example, removing the tagged player from the game or making the square larger.

• Place 3 cones in a row.
• Work in pairs or groups of three.
• Each time, the ball is placed further on the hoop.
• When the ball is on the cone, a player must run behind it and return the ball to the other player.
• The other player places the ball further.

• The player jumps over the hurdle and then jumps from where they stand with one leg into the hoop and back for the next hurdle. Repeat this until the end.
• Jump sideways over the hurdle and then jump with one leg into the two hoops. At the outer hoop, jump over the hoop back next to the hurdle.
• Jump sideways over one hurdle and back. With one large step, jump to the other hurdle, jump over it and back, and then sprint to the cone.
• Finish with a sprint over the ladder.

• Position the players in pairs, one behind the other, facing the wall.
• Each pair has one tennis ball.

• Player 1 stands closest to the wall and starts by throwing the ball against the wall.
• Player 2 catches the ball.
• Meanwhile, Player 1 runs back via the right side and catches the ball that Player 2 has just thrown against the wall.
• Repeat at least 20 times.
• Make the exercise more challenging by having the ball caught in a small cone.

• Duration: 30 seconds
• Execution: On forearms and toes, keep your back straight and engage your abdominal muscles. Do not sag!

• Duration: 30 seconds
• Execution: Lie on your back with hands behind your head. Alternately bring your elbow to the opposite knee. Maintain a steady pace and focus on control.

• Duration: 30 seconds
• Execution: Lie on your back with knees bent. Raise hips, engage your abdomen and glutes. Hold and slowly return.

• Duration: 30 seconds
• Execution: Sitting position with feet off the ground. Rotate your upper body from left to right, optionally with a ball or small bottle.

• Duration: 2x 30 seconds
• Execution: Support on your side on your forearm. Keep hips off the ground and body in a straight line. Switch sides after 30 seconds.

• Duration: 30 seconds
• Execution: Lie on your stomach with arms and legs off the ground. Hold to strengthen lower back and gluteal muscles.