Handballexercises for technique warming-up
Last update: january 2026
Setup
- Set up the situation twice.
- Begin with an agility ladder.
- Move sideways through the ladder with two feet inside and one foot outside the ladder.
- Then follow with three hurdles, increasing in height from low to high, which must be jumped over.
- On the way, take a bag from the bucket.
- Which team has all the bags on the other side first and then sprints first to the finish?
- The final sprint may only begin once the last bag is placed!
Starting Position
- Each player receives a number.
- Swiss ball in the centre.
- Players stand in a circle around the Swiss ball.
- Players circle around the ball, moving sideways or backwards-forwards.
- When a number is called, the respective player responds, takes the ball, and throws it at the players who have run away.
- Add-on: The player who is hit picks up the Swiss ball and tries to hit someone else.
- Move around the circle.
- Respond to changes in direction.
- Improve movement, enhance focus.
Jog and Walk
- Make a lap around the field.
- Jog along the long sides.
- Walk along the short sides.
- Stand upright with feet hip-width apart.
- Perform 20 squats at a slow pace.
- Stand upright with feet hip-width apart.
- Start with arms extended above your head.
- Let your arms fall alongside your body as you bend your knees.
- Swing your arms backward and jump while moving your arms forward and upward.
- Keep your back straight, hips back, and feet flat on the ground.
- Basic position: Stand upright with your feet slightly apart.
- Step your right leg straight forward and bend the knee 90 degrees.
- Bring your left knee as close to the ground as possible. Rise up.
- Step your right leg slightly turned forward to the right side. Bend your left knee.
- Return to the basic position.
- Step your right leg back, bend your left knee. Return to the basic position.
- Step your left leg straight forward and bend the knee 90 degrees.
- Bring your right knee as close to the ground as possible. Rise up.
- Step your left leg slightly turned forward to the left side. Bend your right knee.
- Return to the basic position.
- Step your left leg back, bend your right knee. Return to the basic position.
- Make a lap around the field.
- Jog along the long sides.
- Sprint along the short sides.
Execution
- The player jumps over the hurdle and then jumps from where they stand with one leg into the hoop and back for the next hurdle. Repeat this until the end.
- Jump sideways over the hurdle and then jump with one leg into the two hoops. At the outer hoop, jump over the hoop back next to the hurdle.
- Jump sideways over one hurdle and back. With one large step, jump to the other hurdle, jump over it and back, and then sprint to the cone.
- Finish with a sprint over the ladder.
Setup
- Position the players in pairs, one behind the other, facing the wall.
- Each pair has one tennis ball.
- Player 1 stands closest to the wall and starts by throwing the ball against the wall.
- Player 2 catches the ball.
- Meanwhile, Player 1 runs back via the right side and catches the ball that Player 2 has just thrown against the wall.
- Repeat at least 20 times.
- Make the exercise more challenging by having the ball caught in a small cone.
Plank
- Duration: 30 seconds
- Execution: On forearms and toes, keep your back straight and engage your abdominal muscles. Do not sag!
- Duration: 30 seconds
- Execution: Lie on your back with hands behind your head. Alternately bring your elbow to the opposite knee. Maintain a steady pace and focus on control.
- Duration: 30 seconds
- Execution: Lie on your back with knees bent. Raise hips, engage your abdomen and glutes. Hold and slowly return.
- Duration: 30 seconds
- Execution: Sitting position with feet off the ground. Rotate your upper body from left to right, optionally with a ball or small bottle.
- Duration: 2x 30 seconds
- Execution: Support on your side on your forearm. Keep hips off the ground and body in a straight line. Switch sides after 30 seconds.
- Duration: 30 seconds
- Execution: Lie on your stomach with arms and legs off the ground. Hold to strengthen lower back and gluteal muscles.
Execution
- Divide the players into groups of 2 or 3 and position them on the left side of the court.
- Give each player a tennis ball.
- At the start signal, the first player from each group runs with a ball to the right side of the court.
- Upon reaching the other side, the player places the ball outside the line and runs back as quickly as possible.
- The next player in the group starts as soon as the previous player returns.
- The exercise ends when all balls are on the right side and the last player is back with the group.
- The first group to be completely back wins.
Teams and Setup
- Divide the group into two teams.
- Teams stand next to each other with approximately five metres between the players.
- Players of each team stand in a line, one behind the other.
- The course is a square. Team 1 starts in the far left corner, team 2 in the far right corner.
- The teams are positioned horizontally on the same line.
- At the whistle signal, the first players of each team start running along the lines of the square.
- When they meet, they play rock-paper-scissors for the right of way. Paper beats rock, rock beats scissors, scissors beat paper.
- In case of a tie, start again.
- The winner continues running, the loser returns.
- The objective is to reach the other team as quickly as possible.
- If a player loses, the next player from the losing team starts.
Setup
- Position the players in a line next to each other.
- Approximately 1 metre in front of them, place a tennis ball on the ground.
- Have them set their feet slightly apart.
- Quick running pace - dribbling - on the spot.
- On the trainer's signal, they perform various tasks while dribbling:
- Hands on the knees
- Hands on the toes
- Hands on the shoulders
- Hands forward
- Hands in the air
- When the trainer shouts "Ball!", they grab the ball as quickly as possible.
- Repeat and vary the commands for variety.
Execution
- 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.
Setup
- Divide the group into four teams.
- Use a deck of playing cards and place the cards face down on the field.
- Assign each team a type of card: spades, clubs, diamonds, or hearts.
- Each team forms a line at their designated cone.
- The player at the front searches for a card.
- If the correct card is found, the player takes it back to the team.
- If the wrong card is found, the player leaves it and returns to the team.
- The teams take turns collecting the cards.
- The team that collects all their cards first wins.
Exercise 1
- ladder; 2 feet in each section
- step; with 2 feet on the step
Exercise 2
- Ladder: 2 feet in each section
- Step: with 2 feet on and off
Exercise 3
- Ladder:
- left foot in a compartment
- right foot wide next to ladder and with slightly bent knee balance for a moment.
- left foot in next compartment and exchange with right foot
- left foot wide next to ladder and keep balance with slightly flexed knee
Step: sideways left/right between the step
Exercise 3
- Ladder:
- left foot in compartment (on forefoot!)
- touch right foot outside ladder ground and place in next section (rotating movement with body)
- then tap left foot outside ladder ground and place in next section
step; limp with 2 feet on the step
Exercise 4
- start next to ladder with toes towards ladder
- step with both feet in first section and step sideways to next section.
- then backwards again next to the ladder
- step next to ladder on side for next section and step forward again with both feet in section
Step; limp with 1 foot on step
Repeat exercise at least twice
- Take a lap around the field. On the long sides jog, on the short sides walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
- Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
- Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long sides jog. On the short sides sprint.
- 3-pairs. 2 attackers with ball. Defender presst on ball.
- Attacker with ball tips in motion - pace up.
- Defender tries to tap ball away.
- On whistle, attacker releases ball and defender goes into STA.
- Attacker becomes defender, and so on.
- Ball oriented defending!!!
Points of attention:
- Require intensity and explosiveness.
- Attackers not passively passing, but in a continuous movement so forwards and backwards.
- Attention to correct ball handling and passing.
Setup:
- In pairs, place the players in a row facing the wall.
- Per pair 1 tennis ball.
Exercise:
- Player 1 stands closest to the wall and begins the exercise by throwing the ball against the wall.
- Player 2 catches the ball.
- Player 1 meanwhile runs back through the right side and then catches the ball that player 2 just threw against the wall.
- Repeat at least 20 times.
- Make the exercise more difficult by having the ball caught in a hat.
Warm up exercise in relay form
- Divide the players into groups of 2 or 3 players and place them on the left side of the field.
- Give each player a tennis ball.
- At the start sign, the 1st player of each group starts running to the other, right, side with a ball.
- Once there, they put the ball outside the line and run back as fast as they can so that player 2 of their group can start running with his/her ball.
- When all the balls are on the right side and the last player has returned to his/her group, it is over.
- The first one back to his/her group wins.
Put the players in a row next to each other.
About 1 meter in front of them on the ground is a tennis ball.
About 1 meter in front of them on the ground is a tennis ball.
- Have them put their feet slightly apart.
- Quickly run -dribble- in place.
At the trainer's instruction they do while dribbling:
- Hands on knees.
- Hands on toes.
- Hands on shoulders.
- Hands forward.
- Hands in the air.
- When the trainer calls Ball!, they grab the ball as fast as they can.
- Repeat and throw the commands interchangeably for variety.
- Make 2 rows: LO and RO
- Start at both position with shooting on hands, high pace in succession.
- After shot via side lane sprint to middle line.
- Then grab ball and reconnect.
- hands
- LO long high
- RO long high
- LO long low
- RO long low
- LO long half
- RO long high
- LO short high
- RO short high
- LO short low
- RO short low
- LO short half
- RO short half
- LO free 2x
- RO free 2x
Each player is given a mat. The mats are about 12 to 16 meters apart.
- On cue from the trainer, the defending side runs around its own mat, the attacking side sprints to the mat and tries to take the ball off the mat.
- At the trainer's signal, the defending side does a backward head roll, the attacking side sprints to the mat and tries to grab the ball.
- At the trainer's signal, the defensive side does 2 push-ups, the offensive side sprints to the mat and tries to grab the ball.
- At the trainer's signal, the defensive side runs a lap backwards around the mat, the attacking side sprints to the mat and tries to grab the ball.
After each time, you switch between offense and defense. The defense uses the handball rules.
- Divide the group into two teams.
- The teams stand side by side with about five meters between the players.
- The players of each team stand behind each other, thus forming a line.
- The course of the game is a square.
- Team 1 starts in the far left corner of the square and team 2 starts at the same height in the far right corner of the square.
- Thus, the two teams stand horizontally on the same line.
- At the beginning of the game, the first two players from each team will compete against each other.
Game:
- At the coach's whistle, these 2 players begin to run and follow the lines of the square.
- They will run until they meet on their way.
- At that point they will have to fight for passage!
- This is how you do it:
- You play leaf-stone-scissors.
- Both players hold hands behind their backs and count down together: " 1 , 2 , 3 " and after 3 they each show a symbol:
- leaf: the hand outstretched
- stone: the hand clenched into a fist
- scissors: index finger and middle finger extended
- The leaf overcomes the stone, the stone overcomes the scissors and the scissors win on the leaf.
- Of course, when the same symbol is shown, you have to start counting again.
- The player who wins the leaf-stone-scissors game may continue walking along the lines of the square.
- The loser walks back.
- The goal is to get to the other team as quickly as possible!
- But: when someone loses, the next player from that losing team starts walking until he meets his opponent again.
- Then the leaf-stone-scissors game begins again.
- Thus, the winning player is always stopped until he/she reaches his/her team.
- Divide the group into 2 teams.
- Make an F-Field; width of field.
- Have the groups pass the ball 10x to each other without the other team touching the ball for 1 point. Pass only, do not bounce.
- With an odd group, you can give one player a different vest and they will always play on the team with possession of the ball.
Making it more difficult:
- Do not pass to the same back.
- Everyone must take their turn.
- Ball must not touch the ground.
- Only pass with a bounce.
Setup:
- 4 benches in a 4-sided against each other.
- 1-2 players inside the cage - 4 benches- with 10 balls.
- 4-6 players outside the cage with 10 balls.
Execution:
- The players inside the cage try to throw all the balls out of the cage.
- They are not allowed to throw the ball until they step outside the cage.
- The other players try to get all the balls into the bin.
- They do this by running/dribbling there and putting the ball in the cage so do not throw it.
- The one who has the fewest balls after 1 minute wins.
Course of exercise:
- Twosome starts with the ball;
- A throws to B;
- A runs to the position of B;
- B throws ball to other player at position A.
Assignment form:
- Form two groups of three people;
- Each group a ball.
Example form:
- Preform the exercises you give so participants understand.
Observation Form:
- See if the participants are throwing into their hands;
- See if participants are doing the exercise easily:
- Increase the distance or decrease the distance between the players.
Coaching Form:
- Play the ball into the other person's hands;
- Step out the moment you throw the ball.
- Divide the group into 3 or 4 equal numbers
- Different relay forms are done
- 1st form
- Slalom around the cones without ball
- 2nd form
- Slalom around the pawns with a ball.
- You throw the ball from the 1st pawn to your teammate.
- 3rd form
- Sprint to the first pawn and backwards,
- Sprint to the 2nd pawn and backwards,
- Sprint to the 3rd pawn and backwards.
- Sprint to the 4th pawn and backwards.
- 4th form
- Same as above but with the ball.
- Same as above but with the ball.
- Mini field / 1 ball
- Divide the group into 2 equal teams (each team starts on the back line of the mini field)
- Try to get the ball behind the opposing team's back line (by playing over/ running free).
- Team that is not in possession of the ball tries to intercept/tap out/possess the ball
- (you can make the exercise more difficult, by using a soft ball (that doesn't bounce) and don't let them run (3 passes))