Handballexercises for technique warming-up

Description

• This game can be played as a final game, during training, or as a warm-up. It is appealing because it can be easily differentiated and changed.

Execution

• Two teams are formed in an area of approximately 10 by 10 metres. One team starts with the ball and tries to pass it 10 times to a teammate.
• The other team tries to intercept the ball and then also pass it 10 times.

Variations

• Make the field larger or smaller.
• Use a different way of passing, such as mandatory bouncing or through the air.

• 30 seconds jumping jacks
• 30 seconds sit-ups
• 30 seconds squats
• 30 seconds push-ups with arm rotation upwards
• 30 seconds high knee running in place
• 30 seconds lunges
• 30 seconds plank

• Run around the entire field.
• At 1 whistle: touch the ground with one hand.
• At 2 whistles: touch the ground with both hands.
• At 3 whistles: jump into the air.
• At 4 whistles: turn around and run in the opposite direction.

• Green passes to player 2, then to player 1, and back to player 2.
• Player 2 shoots at the goal.

• At the hands
• Top corner left/right
• Shoulder height left/right
• Knee height left/right
• Bouncing balls left/right
• Low balls left/right

Execution

• 4 times normal running back and forth
• 2 times rotating the left arm
• 2 times rotating the right arm
• 2 times heel to buttocks
• 2 times knee lifts
• 2 times side steps
• 2 times cross steps
• 2 times normal running back and forth
• 2 times sprinting
• Stretching arms and legs

• Everyone has a ball and dribbles within a designated area.
• Cones are set up, one fewer than the number of participants.
• At the signal "GO," everyone tries to grab a cone as quickly as possible.
• The participant who cannot grab a cone is out.
• Remove one cone each time and repeat the exercise.
• Who will be the last one remaining?

• Roll the ball 5 metres forward and pick it up while running. Do this across the entire field and return around the outside.
• Throw the ball up and catch it while running. Repeat this across the entire field and return around the outside.
• Slide sideways across the field with the ball above your head. Do this across the entire field and return around the outside.
• Make a cross pass sideways with the ball above your head. Repeat this across the entire field and return around the outside.
• Perform high knees while swinging your arms and holding the ball in one hand. Halfway across the field, kick your heels to your buttocks. Repeat this 2 times.

• Player A dribbles and passes to Player B.
• Player B dribbles and then passes to Player C.
• Repeat this pattern so that each player takes over the dribble from the previous player.

• Divide the group into four teams.
• Use a deck of playing cards and place the cards face down on the field.
• Assign each team a type of card: spades, clubs, diamonds, or hearts.

• Each team forms a line at their designated cone.
• The player at the front searches for a card.
• If the correct card is found, the player takes it back to the team.
• If the wrong card is found, the player leaves it and returns to the team.
• The teams take turns collecting the cards.
• The team that collects all their cards first wins.

• Dribbling with the ball: right, left, or alternating.
• Rolling the ball, picking it up, and rolling it again.
• Throwing the ball up, optionally letting it bounce once, and catching it.
• Throwing the ball up behind the back and catching it in front again.

• Circling the ball around the hip.
• Passing the ball under the knee with each step.
• Same, with knee lifts.

• Football dribble.
• Keeping the ball in front of you and moving with heel-to-butt or knee lifts.

• Making feint throws while moving.
• Performing passing movements while moving.

• Passing
• Moving to receive the ball
• Defense

• You will need 3 pairs of players.
• Two pairs on opposite ends of the delimited area trying to pass the ball to each other, and one pair in the middle intercepting. 

• The pairs on each end, can not pass to their partner, they have to pass to the other pair at the other side of the court. 
• They can not pass the centre point. 
• The defending pair will either try to touch the person with the ball, or to intercept the pass.
• Once the defending team succeeds in one of these, then they swap. 
• If the pass is out of bounds, they also swap.
  
  

• Make 6 or 8 columns of players (at least 2 in each column).
• They will have 2 balls in play, with some time distance. (wait until the first ball reaches the middle point and then the second ball starts being passed around)
• The players will have to pass the ball and run to the column they just passed the ball to. 
• They will have to be running when they pass the ball, and change passes after a while (normal, bounce, side, underarm,...)