Handballexercises for u20

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.

• Wall Sit: Sit with your back against the wall as if sitting on an imaginary chair.
• Side Plank with Open Swing Right: Perform a side plank and swing your upper arm open upwards.
• Mountain Climbers: In push-up position, alternately bring your knees towards your chest.
• Crunches: Lie on your back and lift your shoulders off the ground while engaging your abdominal muscles.
• Side Plank with Open Swing Left: Perform a side plank and swing your upper arm open upwards.
• On Stomach, Lift Arms and Legs: Lie on your stomach and simultaneously lift your arms and legs off the ground.

• Each exercise 1 minute, 30 seconds rest. Minimum 2 repetitions.

• Run normally back and forth across the entire field 4 times.
• Rotate the left arm 2 times.
• Rotate the right arm 2 times.
• Heels to the buttocks 2 times.
• Knee lifts 2 times.
• Side steps 2 times.
• Crossover steps 2 times.
• Perform feints 2 times.
• Execute jump shots 2 times.
• Run normally back and forth 2 times.
• Sprint 2 times.
• 10 Jumping Jacks.
• Touch the ground and jump up 10 times.
• Stretch arms and legs.
• Perform lunges.

• Blue attempts to dribble towards the goal.
• Red tries to prevent this by tapping the ball away.

• Blue moves slowly.
• Blue moves quickly.
• Blue moves at top speed.

• All players stand in a line approximately one arm's length apart from each other, with their legs wide.
• The first player rolls the ball between the legs of the other players to the last player.
• The last player dribbles with the ball through all the players to the front.
• Then this player rolls the ball back to the end.

• All players stand in a row at approximately one arm's length apart with their legs wide.
• The first player rolls the ball between the legs of the others to the last player.
• Then everyone lies flat, and the last player jumps over everyone with the ball.
• When the player reaches the front, all players stand up again with legs wide, and the player rolls the ball to the back.
• This exercise can also be performed as a competition with two teams. Who can get all players to the front the fastest?

• 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.

• 2 to 3 players in the left backcourt (can also be another position) practice shots.
• The remaining players collect balls, and one player continuously passes the balls.
• Shooting from the left backcourt one after another.
• The player who scores 10 times first, wins.
• After a shot, the player must run backwards to their position.

• Different approaches (for example, slightly inward or outward).
• Different shots (underarm throw, wrist throw, on the move, and so on).
• Use more than one position.