On Yoursportplanner.com you can make trainings easy and fast. Furthermore, you can both add your own exercises or use existing ones. Below this are a few selected exercises.
  • All players stand on fixed positions on the playing field, possibly indicated by hoops.
  • They are not allowed to move. A player is now being chased.
  • By throwing over well this person must be thrown off.
  • If the runner is hit, the thrower becomes runner and the runner becomes thrower.


- More runners-
more balls

The trainer stands a little way in front of the goal area and holds up the ball with his/her left.

- 1 player comes running from a pawn, takes the ball from the jump (first with 2 hands, later with 1).
- Then throw straight at the goal.

When it starts to move, the trainer can throw the ball. Players may first catch with 2 hands, then with 1 hand. Make
sure they do not hit the ball!

- Open swing (arms from left to right, leg moves with you), swing a little further each time.
- Arms swing and dribble (front and back and opposite).
- Monsterwalks - sit low, 10 paces in front, 10 paces in back.
- Crabwalks (same but sideways) pay attention to knees.
- Duckwalks (even lower) 5 paces.
- Dribbling to number 4 (1 leg on knee and alternate).

- Lunge (1 leg back) and rotate upper body - alternate .
- Lunge - hip forward, arms extended upwards - then hang forward diagonally - then hammy rock (hamstrings, toes up).
- Windshield wiper - sitting, legs spread, always move 1 knee in, 1 knee out.
- Then turn on one side and hold.
- 123 in T shape (front left right back / front right left back).
- Squat jumps (short).
- Jumps - 123 high (with 2 legs and with 1 leg - also land on 1).

Players stand in pairs facing each other. Each duo has 1 ball.

  • The player with the ball first makes a half turn straight around.
  • Then the player turns back and throws the ball to the other. Possible to combine with (preceding) 2-legged jump forward backward.
  • The player with the ball first makes a half turn, whereby the ball moves from the bottom right to the top left (bowling move).
  • Then the player turns and throws the ball to the other.
Points of attention:

- First train on stability, so throw to second turn.
- Possibly with eyes closed (throw with eyes open).
- Then throw from the second turn.
- Pay attention to height of the throwing arm, upper arm in angle of 90 degrees with the body.

  • Players face each other in pairs.
  • First just throw the ball over, pay attention to technique.
  • Between each throw, drop the ball 3 times and immediately grab it again to develop hand strength.
  • After that, throw and catch from the jump, at first with two hands.

  • The player runs through a ladder (several variations, also with jumping).
  • Passes ball to trainer.
  • Steps to the left of the pawns, steps to the right of the trainer and takes the ball.
  • Then steps forward and shoots at goal.
  • Also practise inversion with overpass and no play.

You are only allowed to run on the lines of, for example, a volleyball field. The ticker must try to tick off one of the runners.


  • Turn right/left only.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.

Preparation: 2 teams face each other at the half way line, 2 players at 1m

- 1 team gets the ball.

- Team that gets the ball goes on the attack, other team on the defence, so goalkeeper quickly in goal, defenders around the circle.

- Pay attention to your place on the field, stay there, if possible, when you go on attack.

- Defend offensively, no man marking, do not stick to the circle.

Question: can you put your foot on the circle?

- Attacking according to basic attack, defenders working together.

Question: what is a block?

Showing: attackers at distance, attackers close to circle.

Shot at pawn/goal. (goalie throws out).

2 teams

  • 1 shoot - 12 meter distance, dribble to line and shoot

  • 1 keep - after each shot another

Which team will score the most goals?

  • Repeat 3 times

  • Watch the dribble

  • Watch the shooting technique

  • Watch movement, posture and focus goalkeeper

4 players in the field, 4 in substitute position, defense with who is left

goalkeepers with vests

Question: what are the positions called

- Pay attention to the role of the goalkeeper - specialist who plays on the offside - who plays on the linesmen.

After attack: loose change or block change - take the shortest route!

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