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Handball: 615 goal keeper : exercises

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  • 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


  • Two players, near the goal.
    A throws, B stops
    3 series, 25 balls
    A touches left post at the bottom and then
    stops ball in right hand top corner
    same on the other side
  • Two players, near the goal.
    A throws, B stops
    3 series, 25 balls
    A in push up position in the goal.
    Get up and stop ball in left/right hand
    top/bottom corner

  • Pairs.
    Stand in front of eachother, try to unbalance eachother by bumping the shoulders
    3x15x
    one one leg, hopping
  • Pairs.
    Both holding big, heavy ball.
    Try to hit the ball out of eachothers hands.
    3x10x
  • Pairs.
    A on his back, come up, catch heavy ball from B and passes it back.
    3x15x

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    OFTEN USED WITH...
    Long Passing - Keeper and Center | 615 goal keeper : exercises

    Long Passing - Keeper and Center

    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.

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

    615 goal keeper : exercises

  • 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

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

    615 goal keeper : exercises

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

  • Two players, near the goal.
    A throws, B stops
    3 series, 6 balls
    stand, head-over-heels backwards and back, action as if to stop a ball in the left hand bottom corner
  • 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.
    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

    • 615 goal keeper : exercises
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    MORE 615 goal keeper : exercises DRILLS

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    goalkeeper drill

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

    615 goal keeper : exercises

    Stand and Sit Catch

    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.

    615 goal keeper : exercises

    Stopping High Balls

    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.

    615 goal keeper : exercises

    Stopping Low Balls

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

    615 goal keeper : exercises

    615 goal keeper : exercises

    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

    615 goal keeper : exercises

    615 goal keeper : exercises

    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.

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

    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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises

    615 goal keeper : exercises

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

    615 goal keeper : exercises
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