Handball: aeroob uithoudingsvermogen

Make a square by putting 4 cones at a distance of at least 20 mtrs apart and put an extra one in the center.

Start at a signal of the trainer. Run run to the cone in the center and back to your own cone, run AROUND it.

variations :
- running
- running, swinging right arm forward
- running, swinging left arm forward,
- running, swinging right arm backward
- running, swinging left arm backward
- running, swinging both arms forward
- running, swinging both arms backward
- sidesteps
- sidesteps + half a turn after 3 sidesteps
- sidesteps + swinging arms
- running : lifting up knees high
- running : heels to bottom
- hop-scotch left
- hop-scotch right
- hop-scotch left-left-right-left-left etc
- skate-run : left-right slightly sideward as if you were skating
- hopping on both legs
- hop on two legs : one forward, one short one backwards and right away forward with a big jump again
- sideward : one leg behind the other : crossing over
- running : + 3 jumps vertically at the cones

Start at a signal of the trainer.
Run towards a cone of a different group, run AROUND it, return to your own cone, then run to the cone in the center and back to your own cone, run around it and choose another cone etc.

Always return to your own cone and then run around the cone in the middle.

variations:
- running
- running, swinging right arm forward
- running, swinging left arm forward
- running, swinging right arm backward
- running, swinging left arm backward
- running, swinging both arms forward
- running, swinging both arms backward
- sidesteps
- sidesteps + half a turn after 3 sidesteps
- sidesteps + swinging arms
- running : lifting up knees high
- running : heels to bottom
- hop-scotch left
- hop-scotch right
- hop-scotch left-left-right-left-left etc
- skate-run : left-right slightly sideward as if you were skating
- hopping on both legs
- hop on two legs : one forward, one short one backwards and right away forward with a big jump again
- sideward : one leg behind the other : crossing over
- running : + 3 jumps vertically at the cones
- sprint 50%

6 cones in all, 1 at every 5 mtrs.
Two players start at the same time and keep the same speed.

Run to cone 1, run AROUND it and run back to cone1 again, then run to cone 3 and back again, etc.

variations:
- running
- running, swinging right arm forward
- running, swinging left arm forward
- running, swinging right arm backward
- running, swinging left arm backward
- running, swinging both arms forward
- running, swinging both arms backward
- sidesteps
- sidesteps + half a turn after 3 sidesteps
- sidesteps + swinging arms
- running : lifting up knees high
- running : heels to bottom
- hop-scotch left
- hop-scotch right
- hop-scotch left-left-right-left-left etc
- skate-run : left-right slightly sideward as if you were skating
- hopping on both legs
- hop on two legs : one forward, one short one backwards and right away forward with a big jump again
- sideward : one leg behind the other : crossing over
- running : + 3 jumps vertically at the cones
- sprint 50%

B1 and R1 duel.
After duel side steps between cones of R1, New duel
5 series of 5 duels.