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Handballexercises for technique throw

Last update: january 2026

Trefball is a ball game where two...

Materials:

use 2-3 soft balls (f-youth foam ball)

Explanation:

Set out a field adapted to the number of players.
If you have a ball try to throw others off.
If you are hit you stand in the goal.
If someone catches the ball then everyone is free again.
Last one remaining wins

Variation:

do not dribble
don't run
throw with the wrong arm

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Interplay in motion

Across half a playing field there are a total of 12 caps in two different colors.
Each player starts at a cap of their choice; if a player has the ball, they play it to someone with a different color of cap.

Each correct play scores a point.
How many points can be made within a minute?

Ball may not return to sender
Extra ball in play for pace
Ball carrier must be/maintain movement
Group divide-> mutual competition

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Goalkeeper shooting in from positions

All players will shoot at the goalkeeper from all positions

Left corner all players shoot in the far corner -high or low-, then free shoot as long as possible waiting and watching what the goalkeeper does
Left build-up, everyone shoots high, left or right doesn't matter Everyone shoots low, left or right doesn't matter
Center free shoot each time you shoot somewhere else.
Right buildup, everybody shoots high. Left or right doesn't matter. Everyone shoots low, left or right doesn't matter
Right corner all players shoot in the far corner -high or low-, then free shoot as long as possible wait and see what the goalkeeper does

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Overplaying with 'open arm'

Divide group into pairs with 1 ball.
Between players about 4 meters space.

Task 1:

Player with 'open arm' in 90 degrees, aim at the chin of your buddy on the opposite side. Position the blue players on the drawing.

Task 2:

Same as task 1 + 1 more meter between players. The player is in forward motion while throwing. Position of the red players on the drawing.

Assignment 3:

Same as assignment 2 + 1 more meter between players. The throwing arm remains in equal position even if the ball is not there. Position of the white players on the diagram.

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Putting on the ball quickly

Bringing the ball up quickly with short change and rounding

From the center line make three rows LO/MO/ RO
LO passes the ball to the MO who makes a short change on the right
The RO passes behind and receives the ball, makes a short dribble and short change on the left
The outside builders run wide
The LO comes through the middle and receives the ball from the RO
The new MO shoots at the goal.
Always change positions
Play substitutes on both sides
Baltempo
Finishing from 9 meters
Expand with coverage on circle. 2 defenders, then 3 defenders & 1 circle
Not intended to play long attack, so 2x short change >> SHOT

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Walking in without in semicircle with...

Rear cone start running in to outer cone
Get ball in run and pass to outer cone to teammate
Run back to rear cone, backwards
Getting ball forward as one runs to the other outer cone
Pass when arriving at the outer cone
Repeat these exercises at fast pace for 1 minute
Then change places

Variations:

Have player giving pass walk forward and backward instead of from standstill
Have both players walk forward and backward in a semicircle and pass to each other

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Shooting hot from your own position

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.

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Jump shot technique

Use Magnet aiming discs or a hole cloth if necessary.

Player throws to thrower, player catches ball again, lands in 0pass.
Then 3-step. Attention:
- Left hand goes with ball, left arm stays slightly in front of body. Protection of ball and space in front.
- Keep body low, increases jumping power. Dribble also helps.
- High jump off, right leg gives a kicking motion slightly to the outside during throw.
- Keep arm high at beginning of throw for more throwing power.

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Rounding from different positions

Players choose 2 positions from which to shoot. The possibilities are:

Left corner
- There are 3 low hurdles here. Players go over the hurdles before finishing
- While jumping over the hurdles, players look ahead, not to the ground
- While jumping over the hurdles, players make a throwing motion with their ball
- After the hurdles, they can finish, point of attention is that players jump well to the penalty spot

Left wing
- Here are low hurdles. Players go over the hurdles before they pass and finish
- When jumping over the hurdles, players look ahead, not to the ground
- While jumping over the hurdles, players make sure they always land in a 0-swing
- After landing in the last 0 pass, the player feints a move opposite a post (defender) and passes left or right between the post and the cap

Midfield
- There is a ladder here. Players go through the ladder before finishing with a running shot
- While going through the ladder, players look ahead, not to the ground
- While going through the ladder, players make a throwing motion with their ball
- After the last compartment of the ladder, the player brings the ball up from below to complete a running shot

Right wing
- There is a pole (defender) on the 9 meter. Players finish with a distance shot
- It is important that they are played in the run
- Use the first 2 passes to gain speed, the last pass to move upwards
- Point of attention is variation in the rounding.

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Throw and catch

Organization:
Children divide into groups of four, one of which is the attacking point

Catch:

- Children per foursome one ball
- Children stand in the width of the hall facing each other, distance about 4 meters
Command Throwing and Catching:
a. Attacking team plays the ball with bounce between the lines. Front players try to catch the ball.
b. Point of play plays the ball between the lines. Front players try to catch the ball.

. Combination of a. and b.
Point of attack may choose whether to play the ball directly or with the bounce.

. Rules
- When you have caught the ball, play the ball back to the attacking point and join the line up.
- Change attacking point regularly.

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Aim; pawns from bench

A bank on which the targets are placed
8 pawns on the bench as aiming goals
8 soft balls (handball size)
2 backlines at 4 meter from the goalposts
Markings at the sides, so the balls will not roll far away.

Task:

Try to throw the pawns off the bench as hard as possible

Rules:

Both parties stand behind the back line
Stay behind the line when throwing the ball
Do not chase your ball, but wait until another ball comes your way
If the ball remains in the field on your side, you may retrieve it
When all pawns are off the bench the game is over
Which team has thrown away the most pawns?

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Basic: fitting in pairs

Throwing over, pay attention to correct posture, elbow at shoulder height, left in front, etc.
Throwing over with a running motion (left-right-left)
Throwing over with the left side
Throwing over behind the back
Always aim for the right (catching) hand. Catch with 2 hands
Via the ground

Catch: stance with w / bowl
From the E:

Throwing over with jump shot
Passing underhand
Lateral pass
Passing with an attacking move, i.e. a few steps towards the goal, passing and backwards again.

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Throwing and catching

Make pairs
- Split into group 1 and group 2
On the middle line group 1 stands next to each other with 1 meter between them, group 2 opposite group 1
1: Pass to each other 20 x from position {make sure the ball is caught correctly}.
- When the ball is dropped, run to the back line and start again. Repeat 3 times
2: Play ball with wrong hand 20 x {actively give directions}
- When the ball falls to the ground, run to the back line and start again. Repeat 3 times
3: Pass the ball out of the passing lane 20x {actively give directions}
- When the ball falls, run to the back line and start again. Repeat 3 times

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How many balls can you get in the goal?

All balls are placed one meter before the 9 meter.
Two players are placed behind a pawn at the centre half way through one half.
The players take turns trying to shoot at the goal with as much variety as possible in shots and positions in the goal.
When the first player has shot at the goal, the other player can run up and take a ball to shoot at the goal.
After the shot on goal, run back around the pawn before you can take another ball to shoot at the goal.
The goal is to continue in one go without stopping until all the balls you have to shoot at the goal are gone.
The other players spread out over the field and next to the goal to catch the balls and place them back at the position where all balls are.
The other players also keep score.
Who will get the most balls in the goal?
After this you start again with two new players.

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Beach shoot out

1. Goalkeeper stands just in front of goal
Players stand in a row in the corner of the goal area, the ball is thrown in, player walks around the cone, keeps watching the goalkeeper, and joins again.
Keeper throws the ball in towards the corner and player throws it back, etc.

2. Goalkeeper throws in balls towards cone 2, players stand behind cone, ready to catch, and move towards the ball-
watch throwing and catching technique

3. Practise complete movement

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Beachhandball Pirouette basic - in pairs

Players stand in pairs facing each other. Each pair has 1 ball.

The player with the ball first makes a half turn straight around.
Then the player turns back and throws the ball to the other. Possible to combine with (preceding) 2-legged jump forward backward.
The player with the ball starts by making a half turn, where the ball moves from the bottom right to the top left (bowling move).
Then the player turns and throws the ball to the other.

Focal points:

- First train on stability, so throw to second turn.
- Possibly with eyes closed (throw with eyes open).
- Then throw from the second turn.
- Pay attention to height of the throwing arm, upper arm in angle of 90 degrees with the body.

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Moving sideways catch and throw in...

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.

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Passing

1 row on the middle build. Balls here on the ground.
On the other positions one player.
The middle constructor starts in with the ball and presses towards the goal, passing the ball on to the starting left constructor.
The left winger, after receiving the ball, applies pressure towards the goal and passes the ball on to the starting left corner, who also applies pressure towards the goal.
The middle constructor passes behind the left-hand constructor and makes a short change
The left hander walks backwards towards the middle constructor and now becomes the middle and joins the row in the middle.
(The middle constructor takes over the left hand builder's position) and receives the ball from the left corner player.
New left-winger (old middle attachment) presses again towards the goal.
Passes the ball to the new, starting middle constructor without the ball.
The middle constructor receives the ball and puts pressure on the goal.
Passes the ball to the starting right-hand builder.
The right hand builder, after receiving the ball, applies pressure towards the goal and passes the ball to the starting right corner who also applies pressure towards the goal.
The middle constructor passes the right-hand constructor behind and makes a short change.
The right hand builder goes backwards to the middle builder and now becomes the middle and joins the row in the middle.
(The right hand builder runs backwards to the centre and joins the row on the centre.

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Goalkeeper warm up + sprint

The field players make 2 rows at the height of the posts.
The balls are shot at the goal at the pace of the goalkeepers.
Left high, right high, left high etc.
However, when the players have taken a shot they do not calmly take the ball but sprint to the half way line.
- Variation:
- Another point can also be indicated by means of a
  - pawn
  - hat
  - pole etc.
  - Instead of the middle line.
It is also possible to make another movement instead of sprinting.
For example the side jump.

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Archwise countermovement and threat,...

Organization:
10 players per goal plus goalkeeper
One key point at Left attacker or Right attacker one defender at 8/9 metres (defending the throwing side of the left defender/right defender) Two players left defender/right defender, two players middle and two circle players (middle)
All balls in the middle

Execution:
Middle starts in with ball and plays to the right build-up, starting right defender plays ball to right attacker (key point) right defender receives ball from right attacker after an archwise countermovement and plays towards to circle
can be done with a stretch shot and (bounce).
Circle player terminates exercise

Instructions:
Correct timing, fast position switch;
Short turns;
Hip-height bounce pass.

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Handballexercises for technique throw

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