Handballexercises for u18

Execution

• Players are spread out across the field, ready to start upon hearing a command.
• The trainer calls out a colour, and players run as quickly as possible to the cone of that colour.
• After each round, variations can be added to make the exercise more challenging.

Variations

• Hop on the left or right leg to the indicated colour.
• Jump from a squat position to the indicated colour.
• Duck walk to the indicated colour.
• Turn half a rotation with each jump and jump to the indicated colour.
• Sprint or skip to the indicated colour.

• The ball is introduced by the centre back to the incoming left wing player.
• The left wing player applies pressure between the second and third defender and passes to the overlapping left back.
• The pivot sets a screen on the centre back defender.
• The left back finishes or uses other variations.

• Direct pass to the wing player.
• Counterattack on the back player with the centre back in the left back position.
• Passing to the pivot.

• Timing of the passing.
• Applying pressure on the defence.

Execution

• There is a goalkeeper in each goal.
• Balls are distributed on both sides next to the goal.
• On the coach's signal, a player (Red 1) starts the breakout.
• Red 1 receives the ball just over the halfway line, possibly via an additional passing point.
• As soon as Red 1 initiates the finishing move, the player on the other side (Blue 1) starts their breakout.
• After all players have participated, the exercise is performed in pairs.
• Once everyone has participated, the exercise is conducted with the entire first line.
• Pay attention to changing the running direction.

Optional

• From the execution in pairs, after attacking, players can return to defend during the subsequent breakout.

• The player starts with a sprint towards the cone.
• After reaching the cone, the player dribbles the ball once on the ground.
• Then, the player shoots at the goal.

• Divide the group into two lines. The front two players of each line sit on the ground facing each other with their feet towards one another. Use a ball weighing 4 kg.

• The two players pass the ball to each other five times. After every five passes, the player who has been sitting the longest stands up and starts the course.
• The remaining player continues with a new player opposite them.
• The course is in the shape of a 'Christmas tree model'.
• At the end of the route, the player goes into a wall sit. The wall sit is held until the fourth player joins.
• From the moment the third player is in position, there are always three players active per group.

• Half of the group is positioned in three lines at the sideline, each player has a ball.
• The other half of the players spread out over the backcourt positions.

• In turn, a player from each of the three lines starts and shoots at the goal.
• After the shot, these players immediately position themselves as defenders.
• As soon as the last player from the sideline has shot, the backcourt players initiate a 3 versus 3 duel.
• Only the centre backcourt player has a ball to start the play.

• Vary your running path by taking a different position each time before finishing.
• After the duel, the players switch positions with each other.

• 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.

• The wing player initiates movement and collaborates with the backcourt player next to them. They move from the left backcourt/left wing position to the right side.
• The right backcourt and centre backcourt shift one position to the left.
• The pivot sets a block on the third defender.
• The left backcourt passes to the left wing cutting between positions 2 and 3.
• The other backcourt players move to act as decoys.

• Counter to the left backcourt or centre backcourt who has shifted.

• Passing
• Timing
• Blocking

Execution

• Place all players around the centre circle.
• One player stands in the middle as the tagger.
• The remaining players decide themselves when to run to the opposite side.
• Try to reach the other side without being tagged by the tagger.

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.

• Triceps: Push on the edge of a bench or chair with hands behind the body.
• Jumping Jacks: Jump with arms and legs wide.
• Crunches: Lie on your back, make yourself small in a fetal position and stretch out without letting arms and legs touch the ground.
• Sumo Squat: Wide squat with feet pointed outward.
• Superman: In a quadruped position (dog position), lift one arm and opposite leg diagonally.
• Lunges: Step forward and bend both knees.

• Perform each exercise for 1 minute.
• 30 seconds rest between exercises.
• At least 2 repetitions of the entire series.

• Each exercise lasts 1 minute with 30 seconds of rest in between.
• Perform at least 2 repetitions of the entire sequence.

• Crunches Long: Lie on your back with your arms extended above your head. Touch the ground and then bring your hands to your toes.
• Squat: Perform a classic squat.
• Push-Ups: Perform push-ups.
• Backward Lunges: Step backward and bend your knee for a lunge.
• Penguin: Lie on your back with bent knees. Alternately touch your left and right ankle with your hands.
• Reverse Push-Ups: Sit on your buttocks with bent knees and feet flat on the ground. Place your hands behind your buttocks with bent elbows. Extend your arms to lift your buttocks.