Handball: 555 power training : jumping

With to steps, jumps, throw at goal. With jump shot. variations in jumping : - two feet at the same time, forward - one foot,forward - every jump another foot

Players start a few metres behind the first hoop. Starting from the left players run and take off on one foot, landing inside the first hoop. Landing on one foot they then hop into the next hoop on the other foot before taking off and shooting on goal.

5 series of 5 repetitions of 2 hop-skotch jumps.(jump on one leg : left - left and left for shot)

Pass B1-R1 : R1 catches the ball, jumps backwards with ball (half a turn), jumps to the front again (half a turn back), passes to B1 who does the same. Series : 4x10 jumps. variations in jumping : - two feet at the same time, forward - one foot,forward - every jump another foot

Pass B1-R1 : R1 catches the ball, jumps backwards and to the front again and passes to B1 who does the same. Series : 4x10 times.

3 to 5 jumps. After these jumps : 5x cross steps and then throw at the goal.

3 to 5 jumps. After these jumps : 5x extra jumps into the air, feet apart, feet close and then throw at the goal.

3 to 5 jumps. After these jumps : 5x extra jumps into the air, feet apart, feet close in half a turn and then throw at the goal.

3 to 5 jumps. After these jumps : 5x extra jumps into the air, feet apart, feet close and then throw at the goal with a defender.

3 to 5 jumps. After these jumps : 3x extra jumps on left foot, 4th jump on right foot very quickly, then left,right,left and then throw at the goal.

3 to 5 jumps. After these jumps : 5x extra jumps into the air to the left, one jump to the right and then throw at the goal jumping off with your 'wrong' foot.

warming up goal keepers : - straddle, jump off with both feet, put them together in the air, land in straddle again, jump off etc. 1,2,3 jumps before throwing at the goal. Variations warming up goalkeepers : Players must throw in a way the goalkeeper get the opportunity to block the balls. * series of all players in turn : - throw on goalkeeper's hands - left/right hand top corner - left/right shoulder height - left/right hip height - left/right knee height - left/right bounce pass - left/right bottom corners - free series

* 5 jumps on both feet, quick floor contact, throw in last jump. * jump high * jump far

After 3 steps in the hoops, throw at the goal with jump shot. 5 series variations in jumping : - two feet at the same time, forward - one foot,forward - every jump another foot

After 3 steps, throw at the goal with a jump shot. 5 series of 7 jumps. variations in jumping : - two feet at the same time, forward - one foot,forward - every jump another foot

After 3 steps, jumps throw at the goal. 5 series, 7 jumps. variations in jumping : - two feet at the same time, forward - one foot,forward - every jump another foot

3-5 jumps per serie- jump off with two feet at the same time and throw- after 3-5 skating jumps sidewards

Before throwing at the goal :- 3-5 jumps on leg which is used to jump off for jumpshot- 3 jumps and lad in 0-step position right left and jumpshot- 1 jump forward on 1 leg, one sidestep with same leg, then jump of for the shot