handball

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.

• Two players defend, two players attack.
• Start at the back line.
• Defensive team performs a forward roll, runs to the back line, and returns to the goal area.
• Offensive team runs to the centre line, jumps over an inflatable dummy, receives the ball, and starts the attack to finish on goal.

• 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.

• The backcourt player jumps over a hurdle onto the bench.
• After the jump, the backcourt player shoots over the mat.

• Pass with a shot on the arm side using a sidestep.
• Pass with a breakthrough shot.
• Pass by moving against the shooting arm.

• Pay attention to posture: do not lean too far back.
• Keep the arm high during landing.
• Correct passing is essential.

• The pivot player stands in the middle between the two defenders.
• The left attacker threatens to move inside, causing the right defender to step out.
• The defender of the pivot defends on the ball side.
• When the ball moves to the right, the right player threatens to move inside and the left defender steps out.
• The pivot defender continues to defend on the ball side.
• Back coverage is provided by the left or right defender.
• The centre back (CB) defends the pivot player.
• Switch after 1.5 minutes counterclockwise.

• Start slowly and increase the pace during the exercise to match game speed.
• Be alert to providing back coverage.
• The CB must continuously shield the pivot player towards the ball side.

• Form two lines, one at the left backcourt (LB) position and one at the right backcourt (RB) position.
• Place two players at the centre backcourt (CB) position.
• LB and RB throw the ball to the CB while they start moving.
• The CB passes the ball back to LB or RB just before the free-throw line.
• LB and RB take two steps and perform a jump shot towards the goal.
• Both groups shoot at the goal, so ensure you quickly retrieve the ball and pay attention to where you shoot.

• Have the players shoot over a thick mat for an added challenge.

• Open up during the first pass.
• Keep the arm raised during the first pass.
• Jump high and not forward during the jump shot.
• Complete the shot fully.
• Land on the take-off leg.