Handballexercises for technique condition

• Place a container with balls at the back line.
• The players start with a ball in hand and run to the two cones closest to the net.
• They stop between the cones and attempt to throw the ball into the bucket from there.
• If successful, they run back to the container, pick up a new ball, and run to the two cones in the middle.
• From there, they try again to throw the ball into the bucket.
• If unsuccessful, they run back to the container, pick up a new ball, and try again at that level.
• The first player to complete all three levels wins.

• Participants shoot at the goal and may pick a playing card when they score a goal.
• Each card has a suit: clubs, spades, hearts, or diamonds.
• Each suit corresponds to a fitness exercise:
  • Hearts: Push-ups
  • Spades: Squats
  • Clubs: Burpees
  • Diamonds: Lunges
• After picking a card, they perform the corresponding exercise the number of times indicated by the card. For example, Hearts 4 means 4 push-ups.
• After the exercise, they may continue shooting.
• The group with the most cards wins.

• Jump on one foot and maintain balance. Then sprint to the red line. Repeat on the other foot and sprint to the red line.
• Perform knee lifts in place for 10 seconds.
• Stay on your toes and sprint to the red line.
• Do 5 lunges with the right leg and 5 with the left leg. Sprint to the red line.
• Jump sideways 3 times back and forth over the line and sprint to the red line.
• Repeat the sideways jumps, but now with your back to the field.

Description

• A shooting game where players may draw a card if they score. Each card has a suit: clubs, spades, hearts, or diamonds. Each suit represents a specific fitness exercise.

Fitness Exercises

• Hearts: Push-ups
• Spades: Squats
• Clubs: Burpees
• Diamonds: Lunges

Execution

• After drawing a card, the player performs the corresponding exercise. The number of repetitions matches the number on the card. For example, Hearts 4 means 4 push-ups. Afterwards, they may continue shooting.
• The group with the most cards wins.

• Form pairs. Player A performs running exercises, player B performs strength exercises. Switch exercises by tapping each other when player A returns from running.

• Perform each exercise 3 times:
• Squats
• Jumping Jacks
• Lunges
• Planking
• Push-ups
• Up and down with legs on a bench
• Balance: stand on one leg, hold for 3 seconds, switch legs

• Three lines: quarter, half, and end of the hall, run with a ball.
• Sprinting: 50%, 75%, 100%.
• Slide sideways back and forth along the length of the hall, 3 times.
• Walk backwards back and forth across the hall, 3 times.
• Three steps forward, two steps backward along the length of the hall, 3 times.
• Short acceleration runs from 25% to 100% at 75% of the hall.

• Each round is 3 times with a maximum of 3 minutes.

• The player starts in the corner with sliding movements.
• At each cone, the player steps out.
• After stepping out, the player immediately retreats and continues sliding.
• The player slides to the cone in the corner and initiates a fast break.

• Form pairs and use one ball per pair.
• The first player of the pair passes the ball to their partner.
• After the pass, the player sprints around a cone and receives the ball back from their partner.
• Repeat the exercise with the other player of the pair following the same steps.

• Form pairs. Both players start on the back line.

• The first player sprints to the centre line and back.
• Meanwhile, the second player performs an exercise, such as:
  • Sitting against the wall
  • Planking
  • Squats
• Switch roles once the first player has finished sprinting.
• Repeat several times with the same exercise.

• Divide the team into two corners. A pair starts with defending.

• The first pair passes the ball to the goalkeeper and runs a half fast break.
• The pair receives the ball from the goalkeeper just before the halfway line.
• Play out the two-against-two.
• After completion, the next pair starts from the corner and runs a half fast break.
• Simultaneously, the attackers from just now run to the halfway line and become defenders.
• The goalkeeper retrieves the ball as quickly as possible and passes it to the new attackers.

• 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.

• 30 sec: Run in place as fast as possible. Use your arms to determine the pace.
• 30 sec: Jumping jacks.
• 30 sec: Squats.
• 30 sec: High knee running in place.
• 30 sec: Hopping on the left leg, left and right.
• 30 sec: Hopping on the right leg, left and right.
• 30 sec: Frog jumps. Keep your back straight when squatting and jump as high as possible. Try to maintain balance when landing without placing your hands on the ground.
• 30 sec: Plank.

• All balls are placed at the centre line.
• Form pairs and have them stand in one of the two corners.

• The trainer bounces a ball.
• The players move towards the goalpost and then sprint towards the trainer.
• The trainer can roll the ball away, bounce it, or hold it to see who retrieves the ball first.
• If one player remains, have them intercept the balls and pass them back each time.