Handball: 559 endurance

Start at a signal of the trainer. Run towards a cone of a different group, run AROUND it, return to your own cone, then run to the cone in the center and back to your own cone, run around it and choose another cone etc. Always return to your own cone and then run around the cone in the middle. variations: - running - running, swinging right arm forward - running, swinging left arm forward - running, swinging right arm backward - running, swinging left arm backward - running, swinging both arms forward - running, swinging both arms backward - sidesteps - sidesteps + half a turn after 3 sidesteps - sidesteps + swinging arms - running : lifting up knees high - running : heels to bottom - hop-scotch left - hop-scotch right - hop-scotch left-left-right-left-left etc - skate-run : left-right slightly sideward as if you were skating - hopping on both legs - hop on two legs : one forward, one short one backwards and right away forward with a big jump again - sideward : one leg behind the other : crossing over - running : + 3 jumps vertically at the cones - sprint 50%

6 cones in all, 1 at every 5 mtrs. Two players start at the same time and keep the same speed. Run to cone 1, run AROUND it and run back to cone1 again, then run to cone 3 and back again, etc. variations: - running - running, swinging right arm forward - running, swinging left arm forward - running, swinging right arm backward - running, swinging left arm backward - running, swinging both arms forward - running, swinging both arms backward - sidesteps - sidesteps + half a turn after 3 sidesteps - sidesteps + swinging arms - running : lifting up knees high - running : heels to bottom - hop-scotch left - hop-scotch right - hop-scotch left-left-right-left-left etc - skate-run : left-right slightly sideward as if you were skating - hopping on both legs - hop on two legs : one forward, one short one backwards and right away forward with a big jump again - sideward : one leg behind the other : crossing over - running : + 3 jumps vertically at the cones - sprint 50%

Make a square by putting 4 cones at a distance of at least 20 mtrs apart and put an extra one in the center. Start at a signal of the trainer. Run run to the cone in the center and back to your own cone, run AROUND it. variations : - running - running, swinging right arm forward - running, swinging left arm forward, - running, swinging right arm backward - running, swinging left arm backward - running, swinging both arms forward - running, swinging both arms backward - sidesteps - sidesteps + half a turn after 3 sidesteps - sidesteps + swinging arms - running : lifting up knees high - running : heels to bottom - hop-scotch left - hop-scotch right - hop-scotch left-left-right-left-left etc - skate-run : left-right slightly sideward as if you were skating - hopping on both legs - hop on two legs : one forward, one short one backwards and right away forward with a big jump again - sideward : one leg behind the other : crossing over - running : + 3 jumps vertically at the cones

B4 and B5 hold their positions with balls. Pass B4-B1 who throws at the goal. R1 blocks the ball. Pass B5-B6 who throws from the wing. R2 just lets it happen, succeed and takes position of B6. B6 starts for the fast break, gets ball from goal keeper and throws at the goal. Sidesteps around cones, go to B group.

Run towards the cone and back again, then to cone nr 2 and back, to cone nr 3 and back etc. variations: - running - running, swinging right arm forward - running, swinging left arm forward - running, swinging right arm backward - running, swinging left arm backward - running, swinging both arms forward - running, swinging both arms backward - sidesteps - sidesteps + half a turn after 3 sidesteps - sidesteps + swinging arms - running : lifting up knees high - running : heels to bottom - hop-scotch left - hop-scotch right - hop-scotch left-left-right-left-left etc - skate-run : left-right slightly sideward as if you were skating - hopping on both legs - hop on two legs : one forward, one short one backwards and right away forward with a big jump again - sideward : one leg behind the other : crossing over - running : + 3 jumps vertically at the cones - sprint 50%

B1 and R1 duel. After duel side steps between cones of R1, New duel 5 series of 5 duels.

Pass B1-goal keeper-B1, over the benches, around the cones, pass B2-B1 : throw at the goal. or : - passon the defender R1 - pass to W1 if R1 steps forward

Pass B1-R2-B1 who throws at the goal. R1 across mat : - head over heels - jump length wise - 5x jump high - run around - jump width wise variations in jumping : - two feet at the same time, forward, over the bench - two feet at the same time, sidewards, over the bench - two feet at the same time, forward on the bench and off again - two feet at the same time, sidewards on the bench and off again - one foot,forward, over the bench - one foot,sidewards over the bench - one foot,forward, on the bench and off again - one foot,sidewards on the bench and off again

Pass B1-B2-B1, B1 runs around B2, pass to B3 who passes to B4. B4 starts for the fast break, receives ball from goal keeper and throws at the goal. Pick up ball and back via the benches. variations in jumping : - two feet at the same time, forward, over the bench - two feet at the same time, sidewards, over the bench - two feet at the same time, forward on the bench and off again - two feet at the same time, sidewards on the bench and off again - one foot,forward, over the bench - one foot,sidewards over the bench - one foot,forward, on the bench and off again - one foot,sidewards on the bench and off again

B1 and R1 duel 5 times. After the last duel B1 sprints to the mid line and they start over again. 5 series, 5 times

4 pionnen op een afstand van steeds 20 meter met een extra pion in het midden. Op het signaal van de trainer start de oefening. Spelers bewegen naar een pion van een andere groep en lopen er OMHEEN. Keren dan terug naar de eigen pion en lopen er OMHEEN. Dan volgt een rondje rond de pion in het midden en weer om de eigen pion etc. Steeds een andere pion met daar tussenin de pion in het midden.

The first player sets off and runs as quickly as possible through the slalom. When they reach the end they must dash across the front of the D to try and block the first red player's shot. After this it's a straight sprint - up to the first cone, down, up and then to the back of the shooting player's line.

Two players and 1 ball. 1 attacks and 1 defends. Variations : - move forwards to each other-make contact and back to startingpoint again. - attacker makes 0-step feint action and defender steps forward and makes contact - attacker makes 0-step feint actions and tries to get past the defender on the right side. The defender steps forwards and stops the attackers with his arm horizontally. This is not allowed in a match but in this what the attackers learns to fight against defending powers and the defender trains his arm power. - attacker makes 0-step feint actions and tries to get past the defender on the left side. The defender steps forwards and stops the attackers with his arm horizontally. This is not allowed in a match but in this what the attackers learns to fight against defending powers and the defender trains his arm power. - attacker makes 0-step feint actions and tries to get past the defender and he chooses which side. The defender steps forwards and stops the attackers with his arm horizontally. This is not allowed in a match but in this what the attackers learns to fight against defending powers and the defender trains his arm power. - attacker makes 0-step feint actions and tries to get past the defender on the right. The defender steps forwards and defends in the right way. - attacker makes 0-step feint actions and tries to get past the defender on the left. The defender steps forwards and defends in the right way. - attacker makes 0-step feint actions and tries to get past the defender on the right OR left. The defender steps forwards and defends in the right way. - attacker feints a jumpshot and the defender blocks - attacker makes a feint shot and the defender blocks

Set up two groups on each side of the court. Players in group 1 start with the ball on the corner. Player 1 passes the ball out to player 2 who shoots on goal. After the shot both players run to the benches where they perform a series of quick jumps before joining the back of the opposite line on the other side of the court. Drill continues from other side of court.

Player 1 runs towards goal, duels with the defender and tries to get a clear shot on goal. After shooting the first player rotates and becomes the defender for the next player. Meanwhile the defender receive the ball from the goalkeeper and dribbles all the way to the other end of the court where they will then get to have a shot on goal. After shooting the player will run to the mats/ benches/ cones and jump across the area and then jump across the second area before rejoining the back of the line.

Players side-step from one side of the court to the other and then sprint around the cones - touching each cone as they go. When they round the final cone players must pick up a ball and have a shot on goal.

Players take it in turns to sprint as fast as they can around the cones on the court. When they round the final cone they must pick up a ball and throw at the goal.