Handballexercises for technique warming-up
Mats lie in a circle
- Walk around the mats, perform the task
- Walk to the middle and jump up
- Do a somersault on the mat Jump over the next mat
- Jumping from mat to mat
- Skipping from mat to mat
- Keeping arms forward, small rotation with hands, not extreme stretching.
- Slowly jog across the field, arms forward, backward, twisting against each other
- Arms crossed in front of the chest, alternating up and down
- Arms wide and turn small circles
Question: which muscles do you feel when?
- Put everyone in a circle with the ball in their hand and hold it high above their shoulder.
- They start with dribbling on the spot in high speed, after 30 seconds you do another exercise.
- Skipping (2 times on 1 leg then on the other leg)
- Jumping forward (2 legs at the same time) and back again
- Stepping to the left and to the right
- Shuffle forwards and backwards
- High speed dribble
- If this is too easy, extend the exercise by 45 seconds or 1 minute
- You make 2 teams
- 1 team starts with the ball and tries to tap the other team with the ball.
- They have to pass and are not allowed to run
- The other team tries to intercept the ball
- When the ball is intercepted, they can continue playing immediately
- If you tap someone you get 1 point
Who has the most points at the end?
- All players run through each other in a smaller field (10x10).
- They run the ball at speed, which they do for about 2 minutes
- Afterwards they do an exercise after they played
- Lie flat on their stomach and get up again
- Squat 2 times
- 2 times jumping jacks
You indicate which exercise they should do
Relay
- 2 Groups line up next to each other
- The player in front rolls the ball backwards between all legs.
- The last player slaloms around the players to the front, joins in and rolls the ball backwards again.
Variation
- Players lie down after rolling the ball backwards.
- The player in the back takes the ball and jumps over the other players
- Each player who has jumped over gets up again
The first group to cross the line wins.
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.
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).
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.
- 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.
- Same as above but with the ball.
- 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.
