Handball: Bench Jumping

Number one hits the balloon up, calls out the number of another player who must come and play the balloon high, calling out another number etc. The player who hits the balloon must change places with the player whose name he called out.

Stand straight. Step forward with one leg. Bend down with body upright. Make that the knee does NOT pass the line with the big toe on the floor. Do the same with the other leg.

Three player, one balloon. Taking turns, players have to hit the balloon forward and high. In this way they try to reach the other side. Which player will be there first? Variations: - Every player has to hit the balloon twice before changing - Players must hit the balloons with their heads, knees, elbows when moving forward

Two or four benches form a canal. Players on carpet tile drag themselves through the canal.

Two long ropes tied together well. Players sit on a carpet tile and pull themselves along the river.

Players lean on their heels and hands, with their fingers pointing towards their feet. Arms should be stretched underneath shoulders and pelvis raised so that their body is in one line.

Try to ensure that the two players are approximately the same height and weight to avoid injury and keep the wrestling interesting for both players. Players should sit back to back with one another and interlock their arms. Using their body and arms they must try and get the other player's shoulder onto the floor. The losing has to run to the far wall and back and the winner receives a ball to have a free shot on goal.

Set up as shown with feeders on either side of the area, and players behind mats who will be shooting. These players do a summersault on the mat before standing up, receiving a pass from the feeder and shooting.

Using only their shoulders, players should take it in turns to run along a line of the pitch trying to push the other player further over the line. The aim for players is to push the other player far enough over the line so that they can then enter the other player's side.

Players stand on one leg and jump sidewards three jumps to the right and three back to the left again.

Players stand on one leg and jump sidewards three jumps to the right and three back to the left again.

Knees and elbows on the floor. Lift bottom up to straight line with te rest of the body.  

Toes and elbows on the floor. Elbows in 90 degrees angles. Bend your knee towards chin with left and then with right knee.

One player stands with his feet next to the head of a player who lies on the floor. The player on the floor may grab the other player's ankles. Player on the floor raises his legs with straight knees to the hands of the standing player. The player standing grabs his feet and gently 'throws' the feet left, right or forward.

Toes and hands on the floor. Body in a straight line. Move your body a bit forward and slightly bend your elbows. Make waving movements backward - forward. Also move backward - forward

Toes and elbows on the floor. Elbows in 90 degrees.

Jumping between two lines (about 50-80 cm apart)

Elbows and toes on the floor. Elbows in 90 degrees. Lift bottom until there is a straight line. Lift left arm and right leg in straight position. Lift right arm and left leg in straight position

Elbow and side of the foot on the floor. Elbow is in a 90 degrees angle. Lift bottom until there is a straight line. Lift right leg and right arm at the same time. Also do the drill on the left side!

Lie on the floor on your back.Knees slightly bent. Lift your bottom until there is a straight line with the rest of the body. Lift left leg and hold for a second. Lift right leg and hold a second.