Handball: 615 goal keeper : exercises

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


    flexibility

  • straddle position
    touch right foot with left hand and left foot with right hand, arms fully wide open.
    25x
  • twist your hips in circles
    15x left
    15x right


    reaction

  • A tags B onto his hand, sprints away while B tries to tag him just before a certain line.
    3x5x
  • A and B in queue, 1 mtr apart.
    A watches B and starts when B says him to do so. B tries to tag A.
    3x5x
  • A and B in queue.
    A throws a ball over the head of B, B tries to catch the ball before it bounces.
    3x7x


    power

  • 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.
  • squat, make block action left and right low to the floor
    2x10x
  • lie on your back, sit up
    2x15x
  • straddle, jump up, two feet touch your bottom
    2x8x
  • skip rope
    4x50x

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    Keeper Circuit Training | 615 goal keeper : exercises

    Keeper Circuit Training

    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.

    615 goal keeper : exercises

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