Handballexercises for technique warming-up
- 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.
- The goalkeeper starts in the middle while the group of players stands on the circle facing a post.
- If the players are on the right of the goalkeeper, the goalkeeper first steps to the left and touches the post.
- If they shoot high, the post is touched high and if they shoot low, the post is touched low.
- After one high and low shot from the goalkeeper's right-hand side, the players stand on the opposite side
You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag 1 of the runners.
Handicaps:
- Only turn right/left.
- Knees high.
- Hopping.
- Backwards (don't fall!) etc.
Outside you can set up a closed course with hats or cones.
- 2 teams play opposite each other on a wide field.
- Each team has 2 or 3 mats/hoops with a pawn on it/in them.
- Goal is to knock over the pawns of the other team.
- To make it more complicated you can add a second ball.
- Two teams of 4 to 6 players try to get the ball to their 'queen' by throwing the ball over the top.
- The queen stands in a hoop or on a mat.
- Every time the queen catches the ball the team scores a point.
- The queen can of course be defended/blocked!
- There is one thief
- The other players have to throw the ball over the ground so fast that they can hit the thief with the ball.
- In one or two groups
- Keep the field small.
- Keeping arms forward,
- Small rotation with clenched fist
- No extreme stretching.
- Small rotation with clenched fist
- Jogging calmly across the field
- Arms forward,
- Backwards,
- Turn against each other.
- Arms crossed wide in front of the chest
- Alternating between upper and lower arms.
- Arms wide and turn small circles
Question, which muscles do you feel when?
- Open swing (arms from left to right, leg moves with you), swing a little further each time.
- Arms swing and dribble (front and back and opposite).
- Monsterwalks - sit low, 10 paces in front, 10 paces in back.
- Crabwalks (same except sideways) pay attention to knees.
- Duckwalks (even lower) 5 paces.
- Dribbling to number 4 (1 leg on knee and alternate).
- Arms swing and dribble (front and back and opposite).
- Monsterwalks - sit low, 10 paces in front, 10 paces in back.
- Crabwalks (same except sideways) pay attention to knees.
- Duckwalks (even lower) 5 paces.
- Dribbling to number 4 (1 leg on knee and alternate).
- Lunge (1 leg backwards) and rotate upper body - alternate .
- Lunge - hip forward, arms extended upwards - then hang forward diagonally - then hammy rock (hamstrings, toes up).
- Lunge - hip forward, arms extended upwards - then hang forward diagonally - then hammy rock (hamstrings, toes up).
- Windshield wiper - sitting, legs spread, always move 1 knee in, 1 knee out.
- Then turn on one side and hold.
- Then turn on one side and hold.
- 123 in T shape (front left right back / front right left back).
- Squat jumps (short).
- Jumps - 123 high (with 2 legs and with 1 leg - also land on 1).
- All players stand in fixed positions on the playing field, possibly indicated by hoops.
- They are not allowed to move. One player is now being chased.
- This player has to be hit by one of the other players, by them throwing the ball back and forth.
- If the runner is hit, the thrower becomes the runner and the runner becomes thrower.
Variations
- More runners
- More balls
- More balls
- You place 4 pawns in a square approx 6x6m.
- Players are divided at the pawns, possibly in a row.
- One player gets the ball, walks slowly to the next pawn and throws the ball to the first player at the next pawn who has also started walking.
- As soon as the ball is caught, the first player at the next pawn starts walking and catches the ball again, etc.
- Important, players do not walk sideways but forwards and bend their upper body sideways.
- Make sure the players throw the ball into the hands of the next player.
- The higher the speed of the exercise, the further in front of the player the ball must be thrown.
- The exercise can be performed at all speeds, walking and running.
- You make pairs.
- Both persons stand on the circle at the same height as the poles.
- You run with 1 ball per pair to the other side of the circle.
- While running to the other side you throw the ball to each other.
- When you're on the other side you run back to the other side.
- Variation:
- Overhand throw.
- Knee-down passing.
- Passes with jump shot.
- Sideways jump to the opposite circle.
- Cross pass to the opposite circle.
- Accelerated pass. (50, 60, 70, 80 %)
- Sprint.
