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Handball drills for

  • 2 ladders opposite each other,
  • 2 high cones in the middle (on the sides) between the running ladders,
  • 1 pawn with a ball in the middle between the running ladders.
  • From behind the ladders, 2 players start at the same time;
  • Walk down the running ladder,
  • Then move to the side around the pawn and back to the pawn in the middle,
  • The one who catches the ball first wins.
  • As soon as the jacket is taken, the next 2 players can start.


  • 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.
  • Then everyone lies down flat and the last player with ball jumps over everyone.
  • When the player is in front, everyone stands up again with their legs wide and the player rolls the ball backwards.

  • This can also be done with 2 teams in match form. Who has all the players forward the fastest?
drawing Warm up row and lie down.
  • 4 benches in a 4-sided against each other.
  • 1-2 players inside the cage - 4 benches- with 10 balls.
  • 4-6 players outside the cage with 10 balls.
  • The players inside the cage try to throw all the balls out of the cage.
  • They are not allowed to throw the ball until they step outside the cage.
  • The other players try to get all the balls into the bin.
  • They do this by running/dribbling there and putting the ball in the cage so do not throw it.
  • The one who has the fewest balls after 1 minute wins.
drawing Warming up game ball cage.
  • 4 lines, 2 bigger middle squares, 2 smaller back squares (comparable with beach lines)
  • 2 teams stand in the middle squares and try to throw each other off
  • If you are hit, you walk to the backfield and try to hit an opponent from there
    • If you succeed, you can go back again
  • Winner is the team that throws another team out of the centre square
As a child, it is good to learn young how to jump up or what fast footwork is, in this exercise you can use both.

  • A player starts at the running ladder,
    • Here, he or she carries out the task which is explained.
  • Then after the step ladder, the player continues to the next obstacle,
    • Here, the player jumps over the jump with one or two legs at the same time.
  • Then the next obstacle, the player continues to the pawns,
    • Here, he or she goes sideways past the pawns.
  • If there is a goalkeeper present, you can choose that the children, after moving the cones, take a ball and may throw it in a 1 against 1 with the goalkeeper.
    • Then the ball is put back and they join in at the back.

There are different variations to think of for each obstacle, so it remains attractive and you can keep doing it for a reasonably long time.

drawing Youth fitness
This game can be played as an end game but also during training and as a warm-up, which makes it appealing, especially since you can differentiate and change it well.

  • Two teams are made in a square of about 10 by 10.
  • One team starts with the ball, the goal of this team is to pass the ball to a teammate 10 times.
  • The goal of the other team is to intercept and pass the ball 10 times.

This game comes in different situations.
Examples are:
  • Larger/smaller field
  • Different way of passing (MUST via bounce, MUST through the air).
drawing Ten-ball
One of the most important things for a goalie is the strength in the upper legs, in this exercise this is practiced.

  • The goalkeepers try to move their legs up and down on the bench for one minute
  • Then you do that 2 more times,
    • The time can be varied according to the age group and level. (For example 1x 45 seconds and 1x 30 seconds).
  • Then you do 3 x 30 seconds jumping up with 2 legs at the same time to the beat of queen 'We will rock you
    • This means, 2x jumping on the ground and then with both simultaneously on the bench.

  • Everyone makes 2 pairs and stands on the back line.
  • One of the pair runs to the back line and back again.
  • The other one does a power exercise.
  • Exercises:
    • Squats
    • Twisting arms
    • Jumping on the ground
    • Lunges
    • Jumping jacks
  • Divide the group into 3 or 4 equal numbers
  • Different relay forms are done
  • 1st form 
    • Slalom around the cones without ball
  • 2nd form
    • Slalom around the pawns with a ball.
    • You throw the ball from the 1st pawn to your teammate.
  • 3rd form
    • Sprint to the first pawn and backwards,
    • Sprint to the 2nd pawn and backwards,
    • Sprint to the 3rd pawn and backwards.
    • Sprint to the 4th pawn and backwards.
  • 4th form
    • Same as above but with the ball.

drawing Relay forms
  • Make a big circle with all players
  • Start with two balls and pass to each other, always skipping 1 person in the circle.
  • Always bring an extra ball into play.
  • Attention:
    • Good arm position,
    • Stand on the front feet, right leg in front.
    • Good catching with triangle behind the ball.
    • Good fit.

  • Everyone gets behind the back line
  • Sprint at a fast pace for 30 seconds back and forth across the field.
  • Then 20 seconds rest (by jogging slowly).
  • Then 1 min sprint at high speed,
  • Rest for 1 minute
  • Then 1 minute and 30 seconds running
  • Rest for 1 minute and 30 seconds
  • Decrease
  • Sprint for 1 minute
  • Rest for 1 minute
  • 30 seconds sprinting
  • Rest for 30 seconds
  • Ready!
  • Sip of water.
  • Line up three pawns on each build.
  • Twice around the pawn
  • Receive ball from other player
  • Finish on goal.

  • Notice:
    • Arm high, good leg in front, pointing to the ball, trunk work
  • Objective:
    • Footwork and throwing

drawing Goalkeeper throw in with condition 3