Handball: 615 goal keeper : exercises

Between 2 lines, 10 metres apart 2 series, 6 times - run forward, backward

stand up - bent down and 'walk' on your hand till you are in press up position2x8x

Goalkeepers stand with a ball in front of them. They will throw the ball up high, quickly sit down, and catch it whilst sat. When seated, players will again throw the ball high in the air but this time they will stand up quickly and catch it while stood. This continues in the same way. Players should perform 2 sets of 10 catches. 2 series of 10 attempts.

Goalkeepers start on one side of the court and move forward to the other side. While doing so, they will act as if they have to stop high balls. Aim for 8 "saves" during each run, and players should go up and down the half court twice.

This technique is used to stop low balls from further distances.

Two players, near the goal. A throws, B stops 3 serie, 6 balls squat, stop ball left and right hand bottom corner with hand/foot action

Two players, near the goal. A throws, B stops 3 serie, 20 balls In push up position in the goal, face towards B, stop balls with legs only.

Pairs. Push up position, try to unbalance eachother when holding one hand 3 series, 5x

Pairs. A is hanging down from the crossbar of the goal.B throws balls, A tries to catch balls with his legs. 3x15x

Pairs. A in push up position, B throws balls left and right, A stops balls with his hands. 2x25x

Pairs. A and B backs towards eachother, arms holding. Try to unbalance eachother. 2x10x

Between 2 lines, 10 metres apart 2 series, 6 times side steps, crossing legs

Between 2 lines, 10 metres apart 2 series, 3 times 3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the air

Between 2 lines, 10 metres apart 3 series, 6 times - 3 steps side steps, cross over, then half a turn etc.

Between 2 lines, 10 metres apart 3 series, 6 times 3 hops and turn free leg sidewards

Between 2 lines, 10 metres apart 3 series, 6 times 3 hops and touch hand with free leg

Between 2 lines, 10 metres apart 3 series, 6 times sit, stand, 3 steps, Hampelmann, backwards, sit etc

Between 2 lines, 10 metres apart 3 series, 6 times 3 hops on one leg, turning arms and lift one leg sidewards

Between 2 lines, 10 metres apart 3 series, 6 times Swing up stretched leg sidewards, step etc other leg

Between 2 lines, 10 metres apart 3 series, 6 times Squat jumps, turn arms when jumping