Handball: 323 defenders movements

Players run forwards and after 15 meters or a whistle from the trainer, the players turn around and jump on one leg. They then watch the trainer who waves a coloured shirt or just their left or right arm and players run backwards in that direction with a cross-over technique. Running backwards should be done with cross-over legs. Always face up to watch for 'opponents'.

Players run forward into the direction of the trainer and watch the trainer who waves a coloured shirt or just their left or right arm and players change into this direction, running backwards with cross-over technique. After the players have arrived, the trainer has to switch places. Always face up to watch for 'opponents'.

To practice coming together players must side-step between the cones. When they come to the close together clones players should come together, jump towards one another and clap hands while jumping up. Players continue this pattern and and then run back to the start.

As players run forward to defend they should think about their stance and approach: They should take small, fast steps (never jump) to avoid over-committing. Approach diagonally, facing towards the ball, and angling their body to direct their opponent away from the goal area. Keep their arms open, wide and high. Stand on the balls of their feet with knees slightly bent.

Blue players step forward and attack their opponent every time he is in possession. Change after 5-8-10 times.

Defenders 1 and 2 step forward to two players in the square, turn around quickly and step forward again. 1. Ball movement from left to right. 2. Ball moves from right to left. 3. Attackers choose their own ball movements.

Players move between the two cones while passing the ball to one another. To move players should side-step, always facing forwards and keeping an eye on the other players.