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Handball: goal keeper : exercises

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  • 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
    hop on one leg, kick the free leg into the air till shoulder height

    flexibility

  • lie on your back, arms spread horizontally.
    - lift right leg, take it the left side next to your left arm and touch the floor.
    - lift leftleg, take it the right side next to your right arm and touch the floor.
    2x8x


    - hop on the same spot, make half a turn in every hop

    3x5x


    reaction

  • A and B throw up theit ball and catch eachothers ball.
    2x15x
  • A and B play football, small area, try to pass on eachother.
    2x5 minutes
  • A and B close together.
    A drops ball, B stops it with hand-foot action.
    2x15x


    power

  • 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.
  • 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, make block action left and right high
    2x10x

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    615 goal keeper : exercises | 615 goal keeper : exercises

    615 goal keeper : exercises

    Two players, near the goal.
    A throws, B stops

    3serie, 6 balls

    stand, head-over-heels backwards and back, action as if to stop a ball in the left hand bottom corner

    615 goal keeper : exercises
    goal keeper training session 1 | 615 goal keeper : exercises

    goal keeper training session 1

  • 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




    • 615 goal keeper : exercises
    session 1 | 615 goal keeper : exercises

    session 1

  • Between 2 lines, 10 metres apart
    3 series, 6 times
    side steps, turning arms for/backwards
  • Between 2 lines,
    10 metres apart
    3 series, 6 times
    side steps, turning arms for/backwards


    flexibility

  • straddle, both hands together : touch the floor (knees straight) and up into the air
    15x
  • straddle, bent your trunk left and right as far as possible
    15x left
    15x right


    reaction

  • A and B both have balls.
    A throws ball up high, catches ball from B, passes back and catches his own ball again.
    3x20x
  • A sits down, B stand behind him.
    A has got his hand on shoulder heihgt.
    B drops a ball. A catches it, before it bounces.
    2x20x
  • A and B are in a corner of the hall.
    A throws ball against the ball at several heights.
    B blocks the bouncing balls.
    2x20x


    power

  • 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.
  • Squat, dance like Cossack, legs straight forward in turns
    4x15x
  • squat, hop as far as you can jump
    3x6x
  • squat : jump as high as you can
    3x6x


    • 615 goal keeper : exercises
    615 goal keeper : exercises | 615 goal keeper : exercises

    615 goal keeper : exercises

    Pairs.
    Back touching.
    Try to stand up without using your hands.


    3x12x

    615 goal keeper : exercises
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