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.

• 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.

• 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.

• Each player goes to their position. They will have to take 3 - 5 shots in a row, running back to the position as soon as they shoot. For every two shots, they will have to change the third shot.
• The objective, more than building resistance, is to build mental strength to make the body go forward when we're tired.

• This will be repeated several times. 
• The first couple of times the players won't be tired, but after the third or fourth repetition of the series of shots in a row, then they will. 

• There can also be one player (pivot for example) blocking shots (not 100% defense, just 30%) 
• If the overall team scores more than 50% than the keeper does 20 push ups, 20 sit ups, and 20 squats. 
• If the team scores less than, then the team does it. 

• The players start with a ball in their hand and run to the two hats closest to the net.
• They stand still between the hats and try to throw the ball into the bucket from there.
• Successful. Then they run back to the ball pit. Grab a new ball and run to the two hats in the middle to throw the ball into the bucket again from there.
• Failed. Then they run back to the ball pit. New ball and try again on that level.
• The one who completes the three levels first wins.

• Place a number of benches in the room. This depends on the number of players present!
• 4 Players per bench
• Two players stand on each side
• The players do an exercise and jump on the bench after the exercise.
• So exercise - jump on the bench - exercise - jump on the bench etc.

• squats
• lunges
• burpees
• Short break
• Repetition

• 1 bank & one-against-all
• 2-4 gangs of thieves
• 1-2 guards.

• Thief - attacker: per post only 1 active & 1 gold piece at a time try to steal from bank.
• Collect in own vault -hoop-.
• Guard - defender- may only defend outside the bank.
• If the thief is caught so tapped, he must leave the gold piece in the police station -under a cone.
• Which team was able to steal most gold pieces?

• Divide gold pieces equally among the thieves.
• Thieves: safely move your gold pieces 1-for-1 to other safe -from one hoop to another.
• Thief -attacker: walk around your cone without the guard catching you.
• Agent -defender: in this case may only defend inside the bank.
• If the thief is caught -attacked, he must leave the gold piece in the police station -under a cone.
• Which team was able to transfer most gold pieces safely?

• Thieves: for x time, steal as many gold pieces as possible from other safe.
• Thief -attacker: mandatory back & forth through bank = watch for guard inside bank.
• Guard may only defend inside bank.
• If the thief is caught so tapped, he must leave the gold piece in the police station -under a cone.

• Make 2-pairs.
• Player A performs running exercises, player B performs strength exercises.
• When player A is back from run, switch by hand tapping.

1. Squads.
2. Jumping Jacks.
3. Lunges.
4. Planking.
5. Bences.
6. Up and down legs bench.
7. Standing on 1 leg, hopping, 3 seconds and then the other leg.

1. 3 lines; quarter/half/end of hall, run with ball.
2. Sprints 50%, 75%, 100%.
3. Slide sideways back and forth length hall 3x.
4. Walk backwards back and forth length hall 3x.
5. Three passes forward, two passes backward length hall 3x.
6. Short acceleration runs from 25% to 100% at 75% hall.

• 5 players in the field without a fixed goalie.
• One aims for a maximum of 2 substitutions per team.
• All players attack together.
• When the opponent has possession of the ball, everyone returns to their own half.
• The one who reaches the circle first can stand on goal.
• The defense is mandatory offensively on own half.
• Scoring is only allowed from the other side's half.
• The goal of defending is to conquer the ball.
• Personal coverage of a player is not allowed.
  
  
• Coaches are game leaders, they explain rules, but do not punish.
• Attacker gets the ball back after mistake and may try again.

• All groups take place along the sideline
• Player A sprints 2x to the other side while players B and C do a power exercise on their place
• When player A comes back, she taps player B, who then starts sprinting Players A and C continue with the power exercise.
• The same happens with player C
• Every player runs 1x and does 2x the power exercise

• Push-ups
• Burpees
• Jumping jacks
• Sit-ups

• Open swing (arms from left to right, leg moves with you), swinging ever so slightly further
• Arms swing and dribble (front and back and opposite)
• Monsterwalks - sit low 10 paces in front, 10 paces in back
• Crabwalks (same but sideways) watch out for knees
• Duckwalks (even lower) 5 paces
• Dribble and to number 4 (1 leg on knee and alternate)
• Hhigh knees, 10 steps
  
  
• Lunge (1 leg back) and rotate upper body - alternate
• Lunge - hip forward, arms extended upward - then hang diagonally forward - 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
• 1 leg behind, 1 leg in front, first crouched, bend to knee
  • then stretch and bend again and grab foot
  • Then in this position turn arm in and out

• Planking, forwards and sideways with extension
• 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)

• Pogo squat or squat left/right (snap down)
• Push-up 4 times side
• Square - front - back side - front - back side, etc.

• Both sides start with a medicine ball in extended arms stepping out onto the pawns.
• When you get back to the corner you run to the bench, there you grab a ball and sprint onto the bench with two legs at a time.
• When jumping off the bench the bench is between your legs.
  • You have your arm in a shot position.
• When you have had the whole bench you take three steps and shoot at goal.
• Quickly get the ball again and then jump into the hoops with two legs in each hoop.
• Then shoot at goal again and get the ball.

• The team divides into 2 numbers that are about the same speed.
• The 2-tals divide on the outside lines of the hall.
• At the start, the 2-counts run one behind the other, front is the runner and back is the ticker.
• At the whistle, the pairs sprint to the opposite line/corner and the ticker tries to tick off the runner.
• Are you tapped? Press down 5 times. Did you escape? 5 x push-ups for the other person.

• Course of rope ladder - poles - blocks - inverted bench

1. Taking turns first rope ladder:

   

2. Slalom between the poles
3. Blocks
   • Jumping over the blocks
   • Hopscotch
   • With 2 feet at the same time
4. Bench
   • Balancing over the bench
   • Walking sideways over the bench
   • While walking throw and catch a ball with the trainer standing behind the bench

• At the signal of the trainer, players 1 from both corners sprint towards the trainer. Whoever gets there first gets the ball. The other defends.
• The player with the ball has 5 seconds to come to a conclusion within the 9 meters.
• If the player completes and scores, the defender presses 3 times.
• If the player does not complete or does not score within 9 meters, she presses 3 times.

• 2 teams divided over the right and left corner.
• 1 defender between the halfway line and the 9 meter who tries to intercept.
• One of the teams passes to the goalkeeper.
• The goalkeeper plays one of the team around the halfway line.
• The duo tries to outplay the attack and scores on goal.
• After scoring, grab the ball and stay on that side.
• The same is done on the other goal.
• As a variation, you can put 2 defenders down to make it more difficult.
• You can make it more difficult by telling them they cannot bounce.

• Condition exercise for sprint and turning speed
• There are about 6 pawns placed (seen from the back line at 3m, 6m, 9m, 12m, 15m and the middle line (20m)).
• All players start on the baseline.
• At the whistle, sprint to the first pawn,
• They touch the ground and sprint back to the back line (touch the ground here as well),
• Then the sprint to the 6m is started and everyone runs back and forth.
• Until you reach the 20m (middle line), then the exercise is finished.
• This exercise can also be done in pairs
• (The first runs to 3m, the second to 6m and the first again to 9m etc.).
• This exercise can also be done as a variation with a ball and with a dribble.
• You can then also choose to always run forwards or forwards and backwards.

• Pairs stand in pairs in a large circle.
• In the middle are (number of pairs - 2) balls.
• On a signal the players start sprinting on the outside (remember to indicate the direction).
• When the player is back with his/her partner, she/he crawls between his/her legs and takes a ball from the middle.
• Those who have not conquered the ball must do some push-ups or something similar.
• Then they change places and start the game again.
• Variations:
  • Sprinting with side steps
  • Sprint backwards
  • Sprint in different directions
  • Lateral sliding passes to the left and right

1. The defender sprints between the hat (middle of the field) and the side line of the beach field. (2x)
2. When the defender taps the hat for the second time, the attacker runs in and rounds the goal.
3. The defender tries to block the shot.
4. The goalkeeper takes the ball as quickly as possible
5. The defender starts running towards the other goal and gets the ball from the goalkeeper on the way
6. The defender finishes with a jump shot or pirouette
7. The defender closes the back.
8. The attacker becomes the defender and sprints again between the hat and the touchline

• The player that starts the build up slaloms dribbling around the pilons and passes to starting corner player. the player in the corner finishes. 
• The player that starts the build up plays pass on each pilon and plays to the starting corner player. The player in the corner finishes. 
• The player that starts the build up makes a circle around the pilon and plays to the starting corner. 
• The player that starts the build up moves out after her last action and gets the ball played from the player in the corner and finishes.
  • Pay attention while the corner is waiting, this player makes steps on the spot with her arms up.