Handball: 613 goal keeper : power exercises

squat, make block action left and right high 2x10x

lie on your back, sit up, pass heavy ball, lie down etc 2x15x

straddle, jump up, two feet touch your bottom 2x8x

skip rope 4x50x

Exercises for belly muscles Lie on the floor on your back. Hands in the neck, elbows pointing forward. Raise your shoulders off the floor, touch left elbow with right knee and right elbow with left knee. 15x left 15x right

Exercises for belly muscles Lie on the floor on your back. Hands in the neck, elbows pointing forward. Raise your shoulders off the floor, just a bit, hold it for a second and down again. 15x

Lie on your back. One knee slightly bent, the other one straight on the floor. Hand in the neck. Go with left elbow into the direction of (moving) right leg. Same on the other side. 15x left 15x right

squat, hop as far as you can jump 3x6x

squat : jump as high as you can 3x6x

push ups 3x10x

Hammpelmann left Hampelmann right 2x 15x Hampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up.

squat, walk like a frog 3x 15 metres

hop on one leg : left, arms should support hopping hop on one leg : right, arms should support hopping left 2x15x right 2x15x - normal hopping - try to raise the leg you jump off with as high as possible

Hampelmann left, squat jump, Hampelmann right. 2x5x Hampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up.

Push up position, jump till squat and back again, hands should keep contact with the floor. 4x10x

Push up position, push up arms, clap in your hands and 'land'again. 2x15x

Squat, dance like Cossack, legs straight forward in turns 4x15x

Lie on your back. Knees bent 90 degrees, feet pointing forward. Hands in the neck. Raise body up a bit. 15 to 20 times, hold for 2 seconds.

Lie on your back. Knees bent 90 degrees, legs crossed, feet pointing forward. Hands in the neck. Raise body up a bit. 15 to 20 times, hold for 2 seconds.

Lie on your back. Legs straight up into the air,legs crossed, feet pointing up. Hands in the neck. Raise body up a bit. 15 to 20 times, hold for 2 seconds.