Handball: training in pairs 3

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DESCRIPTION

  • Between 2 lines, 10 metres apart3 series, 6 timesside steps, turning arms for/backwards
  • Between 2 lines,10 metres apart3 series, 6 timesside steps, turning arms for/backwards

    flexibility
  • straddle, both hands together : touch the floor (knees straight) and up into the air15x
  • straddle, bent your trunk left and right as far as possible15x left15x 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 turns4x15x
  • squat, hop as far as you can jump3x6x
  • squat : jump as high as you can3x6x

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    MORE 615 goal keeper : exercises DRILLS

    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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