Handball: 615 goal keeper : exercises

Players first go through the speedladder and then throw at the goal to warm up the goalkeeper. Players: give a good stoppable shot for the goalkeeper. Series of shots - on the hands
 - high
 - half high
 - knee height
 - low
 - bounce balls

Players first go through the speedladder and then throw at the goal to warm up the goalkeeper. Players: give a good stoppable shot for the goalkeeper. Series of shots - on the hands
 - high
 - half high
 - knee height
 - low
 - bounce balls

Players first go through the speedladder and then pass to the feeder, move backwards, sidewards and forward around the cone receive the pass back from the feeder and throw at the goal to warm up the goalkeeper. Players: give a good stoppable shot for the goalkeeper. Series of shots - on the hands
 - high
 - half high
 - knee height
 - low
 - bounce balls  

Move your left arm backward. Move your right arm forward. (Or the other way around) Lift one of your feet and start hopping feet sidewards and back. (or foward and backward)

One arm straight up. One arm straight forward. Turn your hand of the upward arm, only then just after that turn your hand of the other hand. Start hopping feet wide and back again or forward and backward. 

Form a queue 9 metres from goal and throw at goal from 6-7 metres. Throw balls which can be stopped by the goalkeeper, so make sure your players throw precisely and with not too much force. There is an extra goalkeeper in the goal facing the goal itself. He has the task to prevent balls rolling in between goalkeeper-in- action's legs.

Goalkeepers pass to each other using their feet. Take it in turns to use both left and right feel. Drill should be done with two sets of 30 seconds.

Goalkeepers pass to each other with two balls. One ball is passed along the floor with the feet, while the other is passed with the hands in the air.

Between 2 lines, 10 metres apart 3 series, 6 times Action as if to stop a ball left hand bottom corner, same on the right Between 2 lines, 10 metres apart 3 series, 6 times hop on one leg, kick the free leg into the air till shoulder height flexibility squat down, straighten left right when hopping, straighten right leg when hopping 10x sit like you jump a hurdle (one leg straigt in front, the other one bent down under you), try to touch your straight knee with your nose. 15x change leg : 15x reaction A tags foot of B, runs away. B tries to tag A. 3x5x A and B look at eachother. A throws ball over B, B tries to catch the ball before it bounces. 2x15x A and B stand in queue. A throws ball over B, B tries to catch the ball before it bounces. 2x15x power 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 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

pairs in the goalA shoots and B stops- low balls left and rightA is in the middle of the goal, touches the goalpost left bottom corner - stops ball in right top corner2x 8 balls

between 2 lines, 10 mtrs apart- jump off with two feet at the same time and swing your arms stretched out ("hang in the air' for a moment)

Sprint towards a cone and back again, touch a goalpost and sprint again. Between 2 lines, 10 metres apart is also possible.

This technique is used to stop half high balls from short distances.

This technique is used to stop half high balls from short distances. Coming forward and making himself as big as possible makes is harder for pivots and players throwing in break situations to focus at the goal.

Player A takes the balls and shoots at the goal.

1. 10 meter running: Between 2 lines spaced 10 metres apart get your keepers to run 2 sets of 6 runs. You can mix this up by getting players to run a mixture of - Forward runs, Backward runs, Sprints, Side-steps and Crossovers 2. Flexibility - Straddle stretch: Stand upright with arms out to the side and touch your left foot with your right hand and your right foot with your left arm. Players should keep their arms and legs straight and bend and rotate their torso to touch their feet. Repeat 10 times on both sides. Stand upright with arms slightly in front and out to the side. Keepers must raise their feet to try and touch their hands. Left foot to left hand and right foot to right hand. Repeat 10 times on both sides. 3. Improving Reactions Player A stands behind player B who sits on the floor. Player B puts their arms out wide at shoulder height. Player A drops the ball in front of B, who must catch the ball with their legs. Repeat 10 times and then swap roles. Place two benches on their sides, with the top side in-court on a small playing area (approx 3-5 meters). A tries to score with a tennis ball by getting their balls to hit the flat side of the bench. B must try to block as many balls as possible. A throws 30 balls and then players swap roles. Which keeper has the better record? 4. Power Get players to lie on the floor on their back. In this position players must sit up and touch their left foot with their right hand and then touch their right foot with their left hand. Repeat 15 times on each side. Squat down low and walk like a frog for 15 meters. Repeat 3 times. Hampelmann (jumping jacks - raise arms and legs). Try to raise the leg you jump off as high as possible. Repeat 5 times for - Hampelmann left, squat jump, Hampelmann right.

Simple keeper warm-up plus good for the center's throwing accuracy. Players pass the ball to the keeper who then takes one step and immediately sends the ball up court to the center. The center then catches the ball and passes it back to the player who played the original pass.

Goalkeepers start on one side of the court and move to the other side. While moving, they will roll a ball a short distance in front of them, before running after it and picking it up. This is repeated all the way across the court. Aim for 8 pick ups across the half court, and goalkeepers should be running up and down the half court twice.

Goalkeepers start on one side of the court and move across to the other. While doing so, they will act as if there is a ball coming from close range that they need to stop. Aim for 5 "saves" in each run, and players should run twice up and down the half court.

Goalkeepers start on one side of the court and move forward to the other side. In the meanwhile they act as if there is a low ball to stop.