Handballexercises for u21

• RH plays pass to in staring RO
• RO puts pressure between UL and MA-l (as close to UL as possible), RO plays pass to in starting MO, RH starts to middle in, RO puts bar on UL
• MO pressures between MA-r and UR, MO fakes a pass to in starting RH, CS blocks MA-I
• RH takes advantage of the "gate" and finishes.

• MO plays pass to LO
• LO plays pass to MO who starts the game
• After receiving the ball, MO puts pressure between MA-l and UL, if there is no possibility to finish, MO plays a backward pass to the starting RO, at the same time LO puts pressure between UR and HR and makes a directional change to the inside, CS puts pressure on MA-l
• If RO cannot finish himself, RO passes to LO who starts the game
• LO uses the space and finishes the game

• LH plays pass to LO and starts in for pressure between MA and UR
• LO plays pass to starting MO
• After receiving ball MO starts in towards UR, puts a barrier in front of UR on the inside of UR and MO plays a pass to the starting LH, at the same time LO starts in parallel to LH.
• LH plays a pass to the starting LO
• LO completes

• RO plays pass to starting MO
• MO starts to the left, sets up a switch with and plays pass to LO starting from behind; MO starts further towards left corner.
• LO puts pressure on the middle block, sets up for a throw. LH starts in along the circle, probably taking HR and UR inside. If LO cannot finish herself, she turns and plays a pass to the starting free MO.
• MO completes

• A player from the wall plays a pass to a starting player (in front of the wall)
• The players in front of the wall move backwards immediately after receiving the ball and stop,
• The player in front of the wall fences immediately after receiving the ball for a jump throw and completes the throw.
• The players in front of the wall must make sure that they do not make an attacking mistake by running into the defenders.
• Some defenders lower their arms when someone threatens to run into them, giving the thrower the space she needs to finish.

• 2 tjoeks, in the corners of a half field, surrounding it with a circle of pawns.
• They are not allowed to enter.
• They are not allowed to tip (bounce). 2 teams.
• They score a point by throwing the ball into the corner of the circle and another player of the team catches the ball.
• The teams may score in both tjoos. Man-to-man defense.
• So let them make two teams and then one of the 2 vests and then they can defend each other.

• 3 pawns,
  • 1 pawn on the circle=A,
  • 1 pawn on the LO=B,
  • 1 pawn on RO=C /
    • if more players present, work with 4 pawns
• players divide into 3 groups and each group will stand behind 1 pawn
• start with 1 ball
• players at pion A have the ball and play to B and follow the pass (walk to pion B)
• player with pawn B receives the ball and plays the ball to player with pawn C and follows the pass (walk to pawn C)
• player near pawn C receives the ball and plays the ball to player near pawn A and follows the pass (walk to A)
• DUS play to the right and walk to the right
• 2nd heavier possibility:
  • 2nd ball in reception OR play ball to the right and walk to the left

• 2 ladders opposite each other,
• 2 high cones in the middle (on the sides) between the running ladders,
• 1 pawn with a hockey cap in the middle between the running ladders.
• From behind the ladders 2 players start at the same time;
• walk down the ladder,
• then to the side around the pawn and back to the pawn in the middle,
• The first one to grab the vest wins.
• As soon as the jacket is taken, the next 2 players can start.

Substitution: RUNNER

• the centre puts in the runner, and calls runner + the person in the corner of the side where the change is to take place
• the ball goes round one more time and then the corner where the change is to take place starts running past the defence
• the build-up who got the ball from the corner skips the middle and immediately throws it to the other build-up
• this build-up makes a threat on goal which makes the defence step out and the corner receive the ball behind this man
• circle blocks the middle

• 2 Builders play the ball to each other at a steady pace, each time making a forward threat.
• The defender performs a correct defensive position.
• Stepping out / running in
• Push sideways / run sideways
• The defenders continuously slide back and forth and provide back cover when attacking on the other side.

Variation: Eventually continue and finish by themselves (one of the trainers can then play the ball)

• Points of attention attack:
  • Goal-oriented play.
  • Clean passes
  • Putting pressure on
  • Learn a good feint

Organization:

• Make 5 equal groups, 1 group at each side and 3 in the middle.
• Make sure both sides have several balls.
• Put 2 defenders (red) just inside the 9 meter line.

Sequence:

• B1 plays to B2
• B2 runs to the ball and plays to B3
• B3 plays to B4 and B4 tries to score.
• Meanwhile, B1 has to chase the ball to help the defenders.

Then repeat from left to right.

Points of attention:

• Swap positions clockwise every 2 min,
• After 10 minutes everyone has played every position.
• Pass quickly and accurately, if the defenders get the ball, stop the exercise and start again from the other side.

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Throw the ball upwards (possibly bounce it 1x), catch it
• Throw up ball behind back, catch ball in front of back
• Circle ball around hip
• Pass the ball under the knee with every step
• Idem, with knee lifts
• Soccer dribble
• Hold ball in front of you and walk / heave buttocks / lift knees
• Feinting the ball in the run
• Making passing movements in the run

After this D3 in a row, dribble on the spot, start on a flute and see who is sprinting fastest, because of breakouts

• divide over both set-up positions
• Everyone 1 ball except the first player on the left.
• with the ball, run in towards the goal, pass to the other player, who moves to the outside without the ball, receives the ball at 9 metres and shoots at goal
• after making the pass, move outside, receive ball and shoot
• keepers indicate where the shot must come from (series of hands, feet, up, down,...)
• They also follow the ball and position themselves at the first post

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Throw ball upwards (possibly bounce it 1x), catch it
• Circle ball around hip
• Pass the ball under the knee with every pass
• Idem, with knee lifts
• Hold ball in front of you and walk / heels buttocks / lift knee
• Make passing movements in the run

1. Start in the starting position with your face towards the ladder.

2. Step with your left foot into the first compartment of the step ladder and join your right foot (make sure your heels don't touch the ground).

3. Then move forward through the step ladder in the above manner.

4. Alternate the starting foot in turn.

5. Also try to do the exercise the other way around, so you start with your back to the ladder.

1. Start in the starting position facing the step ladder.
2. Jump forward with both feet at the same time. Your left foot ends up next to the first square of the ladder and your right foot ends up in the first square. You're making a ski movement.
3. Keep on jumping, your left foot now lands in the first square of the step ladder and your right foot lands next to the second square of the step ladder.
Make sure you are at full speed at the end of the ladder.


1. Start in the starting position facing the running ladder.
2. This exercise is performed with one foot only. Jump with your left foot into the first square and then hop forward diagonally with your left foot landing next to the second step of the ladder.
3. Hop to the second compartment and hop forward diagonally, landing on the right side of the third step.

4. At the end of the ladder, make sure you're at full speed, but watch your posture and land on the ball of your foot only (so the heel doesn't touch the ground).
5. Alternate the starting foot.

1. Start in the starting position with your face towards the ladder.
2. Jump with both feet into the first compartment of the ladder and immediately jump forward where your feet land next to the second step of the ladder.
3. You sprint to the second step of the ladder and jump forward but now land on the right side of the step. So you make a zigzag movement.
Make sure you're at full speed at the end of the ladder.

1. Start in the starting position, facing the ladder.

2. Step with your right foot into the first square of the ladder.

3. Pass your left foot behind your right foot and place it next to the first compartment of the step ladder diagonally behind your right foot.

4. Place your right foot next to the first box on the step ladder next to your left foot.
5. Step with your left foot into the second box of the step ladder and now step with your right foot behind your left foot and then place your left foot again next to the right foot.
6. Follow these steps for the whole ladder.


1. Start in the starting position, facing the ladder.
2. Step with your left foot into the first compartment of the step ladder and join your right foot in the first compartment of the step ladder.
3. As soon as your right foot is in the first compartment of the ladder move your left foot next to the first compartment of the ladder.
4. Jump with your right foot straight forward so that it ends up in the second compartment of the step ladder and join your left foot.
5. As soon as your left foot is connected, jump with your right foot next to the second compartment of the step ladder.
6. Follow the above steps for the rest of the step ladder.

Place a flag in the middle of a circle. Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.

See also:

1. Distribute the players/players around the circle between the pawns;
2. start 'jogging' between the pawns (snake movement); Arms take turns (warming up)
3.
If they are not on track, you can call 'go' to see who is on track (if the assignment is to sprint for the whistle :-)):
5. Next exercise : Zig-Zag (from left to right) between the cones,
6. Run sideways outside, and make rainbows with the left foot over each cone7
. Run sideways (inside) and make rainbows over each cone (with right foot); on the whistle sprint to outside the circle and back at second whistle;
8. High kicks

while walking to the flag, backwards Zig-Zag to the outside;
10


.



Close the gate towards the flag, turn hip to left, lift leg and turn inside, turn hip to right lift leg and turn inside, backward Zig-Zag back:
12. 'Open the gate' towards the flag, lift left leg, turn outside, hip turns with it, lift right leg, turn outside,
13. short dribble with feet forward and backward between the cones, do turn, on whistle sprint to the flag;
14. short dribble with feet forward and backward between the cones, do turn, on whistle sprint a little longer (more meters) to outside the circle;

ZERO PASS

• The zero pass in handball is a jump in which one leg is dropped and a player lands on two adjacent feet
  .
  
• The zero pass, as the word says, does not count as a pass.
• A player may then make three more passes.
• When making a zero-pass, the player lands one metre from the defender, dangles the body to the left, takes a step with the right leg to the right and then steps with the left leg past the defender towards the goal.
• After this, the player makes a jump shot and shoots at goal.
• With the zero axis it is important that the student lands on the front feet and brings the weight forward.

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Throw the ball upwards (possibly bounce it 1x), catch it
• Throw up ball behind back, catch ball in front of back
• Circle ball around hip
• Pass the ball under the knee with every step
• Idem, with knee lifts
• Soccer dribble
• Hold ball in front of you and walk / heave buttocks / lift knees
• Feinting the ball in the run
• Perform passing moves in the run

• 2 players face each other with 2 poles in the middle.
• player a throws both left and right of the post to his team-mate.

• The same with feinting the poles both left and right above the hands.
• idem by feinting in front of the poles both left and right underhand
• idem with feint in front of the posts both left and right sideways play
• idem with feint for the posts both left and right with bounce
• Run straight at the posts and play underhand alongside the post

• Play the ball left and right of the post with jump throw.
• idem but now catch the ball in the air and play it.

• 3 players 1 ball in 1 line.
• Middle player B has the ball, throws it to A and gets it back, trying to pass A.
• After passing A plays the ball to B, who throws it to C.
• Gets it back and tries to pass C.
• After passing, B plays the ball to C who throws the ball to A, gets it back and tries to pass A.

• Players stand on the bench with the ball.
• the one in front jumps off the bench goes backwards around the bench and throws at the goal.
• connects other row

• same with defender

• Roll the ball 5 meters forward and pick it up while running, cross the whole field, go around the tip and run back
• throw up the ball and catch it while walking, walk back the entire field and outside tip
• Move sideways across the field, ball above your head, walk back around the tips.
• Cross pass sideways with ball above head, walk back tipping the whole field outside
• lift knees, swing arms, hold ball in one hand, halfway field heels against buttocks 2x

Organization:

• Make 5 equal groups, 1 group at each side and 3 in the middle.
• Make sure both sides have several balls.
• Put 2 defenders (red) just inside the 9 meter line.

Sequence:

• B1 plays to B2
• B2 runs to the ball and plays to B3
• B3 plays to B4 and B4 tries to score.
• Meanwhile, B1 has to chase the ball to help the defenders.
• Then repeat from left to right.

Points of attention:

• Swap positions clockwise every 2 minutes, after 10 min everyone will have played every position.
• Pass quickly and accurately, if the defenders get the ball, stop the exercise and start again from the other side.

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Throw the ball upwards (possibly bounce it 1x), catch it
• Throw up ball behind back, catch ball in front of back
• Circle ball around hip
• Pass the ball under the knee with every step
• Idem, with knee lifts
• Soccer dribble
• Hold ball in front of you and walk / heave buttocks / lift knees
• Feinting the ball in the run
• Perform passing moves in the run

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Throw the ball upwards (possibly bounce it 1x), catch it
• Throw up ball behind back, catch ball in front of back
• Circle ball around hip
• Pass the ball under the knee with every step
• Idem, with knee lifts
• Soccer dribble
• Hold ball in front of you and walk / heave buttocks / lift knees
• Feinting the ball in the run
• Perform passing moves in the run

Organization:
Make 5 equal groups, 1 group at each side and 3 in the middle.
Make sure both sides have several balls.
Put 2 defenders (red) just inside the 9 meter line.

Sequence:
B1 plays to
B2B2 runs to the ball and plays to B3B3
plays to B4 and B4 tries to score.
Meanwhile, B1 has to chase the ball to help the defenders.

Then repeat from left to right.

Points of attention:
Swap positions clockwise every 2 minutes, after 10 min everyone will have played every position.
Pass quickly and accurately, if the defenders get the ball, stop the exercise and start again from the other side.

2 or 3 people on the left side of the pitch (can also be another position) and have to shoot.
The rest of the players collect balls and one of them plays the balls.
Shooting from the left side in succession.
The first player to score 10 times wins the game.
When you have shot you must walk backwards to your position.

Variation:

• Different ways of approaching (i.e. slightly in or out and so on)
• Different shots (underhand throw, bend throw, out of the way, etc.)
• Use more than 1 position

In pairs bring the ball across and score.

Red brings the ball across the field and tries to score.
Pairs start from the back line.
At the moment that red attempts a goal, green may already start to score on a breakout at the opposite side. Red then defends back.
When green has taken a goal attempt they have to go back and defend against the other two red players. These have of course started at the moment that green has made a goal attempt.

This exercise can continue in a flowing way, because the players keep coming back to their own side. You can do this by time( which group has scored the most goals?) or you can choose who has scored so many goals hot.

Variation:

• Without bouncing
• You don't start with the ball yourself, but throw the ball to the goalkeeper who has to do the break-out. The goalkeeper must then first try to stop the ball and then throw in a break-out.