Handballexercises for technique warming-up
Set out the speed ladder and have players move through the ladder to the beat of the music. Different variations are possible:
- 2 feet out, 2 feet in.
- 2 to the front, 2 to the back.
- Hopping.
- Hopping in zigzag; left of ladder, inside ladder, right of ladder, next compartment of ladder, left of ladder, etc.
- Side jumps. Like a skier.
- 2 teams in a row.
- Rear goes forward by:
- Crawling between legs.
- Jumping over them.
- In front? Throwing ball to the back.
- forward skate jump / hall back and forth
- release and catch. forearm up at 90 degrees with upper arm. Release ball and catch immediately. 3 * 8/16
- hip flexor stretch - lunge position / buttocks forward - bend arm with ball over head 3*8 both sides
- push-up passing - duo opposite puash up and passing alternate
- Drop ball behind your head, catch between your legs.
- Throw ball up and catch behind your back.
- Dribble, 2 times high 2 times low.
- Dribble back and forth with ball below level of your knees.
- Standing in front of a wall, hands against the wall, leg swing from left to right.
- Sideways, 1 hand against the wall, leg swing.
- Sideways, 1 hand against the wall, open hips.
- Spread position. Toes touch left with right and vice versa.
- Everyone stands in the position where he/she often stands during match.
- Everyone has a ball and starts up when they receive/play the ball.
- Everyone rounds their own ball at the goal.
- LH starts rounding, get ball played to them by instarting LO. Circle player sets off corner for realistic shot.
- LO gets ball from instarting MO and rounds on goal. Circle player can be passive defender.
- MO may throw, gets ball from RO. Circle player may be passive defender.
- MO quickly returns to position and plays RO.
- RO plays RH, rounds on goal.
- MO plays circle with bounce and rounds on goal.
This exercise can be repeated several times at a good pace.
There can be several players per position.
The first in line can play all corners.
It is about warming up from your own position.
Keeper stands on goal.
There can be several players per position.
The first in line can play all corners.
It is about warming up from your own position.
Keeper stands on goal.
The exercise starts from player 1.
- Player 1 starts around toward player 3, receives the ball from player 2 and passes to player 3.
- Player 2 starts around toward player 4, receives the ball from player 3 and passes to player 4.
- Player 3 starts around toward player 1, receives the ball from player 4 and passes to player 1.
- Player 4 starts around towards player 2, receives the ball from player 3 and passes to player 2.
- etc.
Variation:
- 2 balls.
- Change direction.
- Pass behind the back or with a jump throw or with a bounce.
- Make 2 teams.
- Each team stands ready on one side of the field on the back line.
- Put as many balls as players on both the 3-meter lines.
- When the trainer/trainer calls GO!, everyone starts rolling the balls to the other side.
- Whoever has the fewest balls in their field after 3 minutes has won.
- At trainer's signal, both players start sprinting.
- Blue must run around first pawn and Red runs straight through to tap Blue.
- Red becomes Blue and flips over.
- 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?
Setup:
- 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.
Execution:
- 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.
- Players walk in a line.
- The one at the back catches up with everyone else until he/she is at the front.
- Then the next one who runs behind moves to the front.
