Handballexercises for u12

• Players start in the left corner of the field on the baseline.

• Move sideways over the goal area line.
• Slide from one cone to the next cone towards the centre line.
• Sprint across the centre line from the right to the left side.
• Complete the ladder exercise.

• Move sideways over the goal area line with a step out.
• Perform short sprints between the cones.
• Sprint again across the centre line.
• Complete the ladder exercise.

• Form pairs with one ball each.
• Set up a goal using cones or a goalkeeper.

• Try to gain possession of the ball and finish with a running or jump shot.

• The pairs stand to the left and right of the trainer.
• The trainer throws, bounces, or rolls the ball forward.
• The first person to get the ball becomes the attacker; the other becomes the defender.

• 1 attacker and 1 defender in a marked area with cones.

• The attacker attempts to pass the defender without the ball.
• Once the attacker is past the defender, they receive the ball.
• After receiving the ball, the attacker shoots at the goal.

• Form four rows with three persons per row.
• The rows face each other, so two rows look at each other.

• Pass the ball to the person in the opposite row while you keep moving.
• After passing, join the back of the row.
• You can also choose to move to the opposite row, the adjacent row, or the diagonally opposite row.

• Divide the players into two teams.
• At a distance, there is an empty tic-tac-toe grid made from sticks or hoops.
• The tic-tac-toe grid is not visible from the starting position, so players must think upon arrival.
• Each team takes turns placing a marker on the grid.

• Start with a forward roll.
• Continue with the agility ladder.

• Two players defend, two players attack.
• Start at the back line.
• Defensive team performs a forward roll, runs to the back line, and returns to the goal area.
• Offensive team runs to the centre line, jumps over an inflatable dummy, receives the ball, and starts the attack to finish on goal.

• Divide the field into a left and right half.
• Players work in pairs, each pair has one ball.
• The pairs position themselves in two groups along the back lines.

• A pair (for example, orange 1 and 2) starts by bringing up the ball and tries to take a shot.
• At the moment of the shot, the pair on the opposite side (for example, red 1 and 2) begins their attack on their side of the field.
• Orange 1 and 2 must switch immediately to defence after their shot and try to interrupt the attack of red 1 and 2.
• After the shot from red 1 and 2 or in case of ball loss, orange 3 and 4 begin their attack and red 1 and 2 defend.
• The game repeats with new pairs.

• Pay attention to the timely start of the attackers; it should not be too early or too late.
• If necessary, the start can occur on a signal from the coach.
• The exercise focuses on the fast counterattack and the transition from attack to defence.

• First Phase: The wing player passes the ball to a backcourt player and receives it back immediately, after which the wing player shoots at the goal.
• Second Phase: The wing player passes to a backcourt player, who then passes to another backcourt player, after which the ball returns to the wing player who shoots at the goal.

Objective

• Footwork, agility, backward movement, coordination, and match-oriented acceleration.

Setup

• Two identical rectangles side by side.
• Per rectangle: 2 rows of 4 cones.
• Distance between cones in one row: approximately 1 metre.
• Distance between the two rows: approximately 2 to 3 metres.
• The centre line is the endpoint at approximately 10-15 metres distance.
• Divide the group into two teams. Each team behind its own starting point.

Execution

• Phase 1: Forward - Diagonal - Backward
  • Start at cone 1. Sprint straight forward to cone 2.
  • Move with quick, small steps diagonally to cone 3.
  • From each cone, always move backward to the starting cone.
  • Repeat: forward to the next cone until all four are completed.
  • High tempo, low stance.
• Phase 2: Slalom Sliding
  • After the fourth cone: proceed directly to the second row of four cones.
  • Slide sideways, slaloming between the cones.
  • Keep the torso low, arms active. Do not cross feet.
• Phase 3: Final Sprint
  • After the last cone: full sprint to the centre line, touch the cone.
  • Sprint back. Tag the next player.

Competition Format

• Two or three teams against each other.
• Point for the team that first gets all players over the centre line.
• Losing team performs 5 push-ups or 5 jumping power actions.

Objective

• Learn and refine a new variant of passing movement: turning to the left (against the shooting arm).

Execution

• Place a defender (pole, dummy, player).
• Use a goal or cones as a target, with a goalkeeper in place.
• Work in groups of 2 or 3 players.
• Start first without a ball, then with a ball.

Rules

• After throwing, retrieve the ball yourself.
• You receive the ball in the jump so that your two-foot landing counts as a zero step.

Points of Attention

• Technical: Right-handed player: after the two-foot landing, turn backward with the right leg and place it down. Take one step with the left towards the goal. In the turn, already bring your arm into shooting position (so lift it up). Stay as upright as possible. Push off with your left leg and make your jump shot at the goal. A left-handed player does this exactly the opposite way.
• Tactical: Make your zero step as much as possible on the right side (right-handed player) of the defender.
• Physical/Mental: Optionally create a line for left-handed and right-handed players, continue one after the other.

Build Up the Exercise in Difficulty

• Step 1: Without a ball (defender is a pole).
• Step 2: With own ball dribbling (defender is a pole).
• Step 3: Receive the ball from the defender (defender is a player).
• Step 4: Receive the ball from a teammate.
• Step 5: Two lines opposite each other. You cross in the middle and after the passing movement, pass the ball to the front player of the line and join the back.

Extra Challenge

• Players who can already do this well can also practice turning towards the shooting arm. Right-handed player: after two-foot landing, turn away with the left leg and make the last step with the right towards the goal. Left-handed player: after two-foot landing, turn away with the right leg and make the last step with the left towards the goal.

• Develop automatisms in feint movements.

• Players from above and below meet each other.
• Execute a zero-step.
• Perform a feint movement and throw the ball to the opposite side.
• Join the end of the line.
• Repeat the exercise with players on the left and right.
• Gradually increase the pace.
• Also practice the 'resistance' of a defender you encounter on the way.

Objective

• The aim is to place three in a row.

Execution

• The group is divided into two teams.
• One player from each team runs with a coloured cone and places it in a hoop.
• As soon as the first player returns, the second player from the team starts, followed by the third.
• If there is one cone of each colour, the fourth player may move a coloured cone to achieve three in a row.