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Handball: cone-training 1

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Lucy, USA

DESCRIPTION

Start at 1.
Sprint to 2.
Backwards to 3.
Sprint to 4.
Jogging back to 1.

COACHING POINTS

Distance 3 meters.
Do the drill at full speed 3 - 5 times.

Variations:
a. Go around the cones.
b. Go to the cones.

PROGRESSION

Distance between cones is 3 meters. 
Do the drill at full speed 3 - 5 times or for 30 seconds.  

Variations: a. Go around the cones. 
b. Go as far as the cones and touch them with one hand.

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OFTEN USED WITH...

Hop scotch 1

Players hop on one leg 3 steps left and right.

561 Coordination

Ball Rotation Coordination

Two players standing opposite eachother and throwing a bib, a tennis ball and a handball towards eachother (can use different objects to suit)

561 Coordination

endurance

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%

559 endurance

Middle and Back relay race

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

559 endurance

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