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Handball: anaeroob uithoudingsvermogen

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Abier, Handball Coach

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Twee spelers met 1 bal.
Een verdedigt en de ander valt aan.
Startpositie is zodanig dat spelers voordat ze bij elkaar komen eerst 3-5-5 mrt moeten afleggen.

Variaties:
- inkomen en uitstappen en contact maken en weer terug naar uitgangsposities
- 0-pas en contact maken
- 0-pas en rechts passeren terwijl verdediger arm horizontaal houdt (mag niet in wedstrijd : aanvaller traint beweging onder weerstand en verdediger oefen kracht)
- 0-pas en links passeren terwijl verdediger arm horizontaal houdt (mag niet in wedstrijd : aanvaller traint beweging onder weerstand en verdediger oefen kracht)
- 0-pas en links OF rechts passeren terwijl verdediger arm horizontaal houdt (mag niet in wedstrijd : aanvaller traint beweging onder weerstand en verdediger oefen kracht)
- 0-pas en rechts passeren terwijl verdediger verdedigt volgens de regels
- 0-pas en rechts passeren terwijl verdediger verdedigt volgens de regels
- 0-pas en rechts OF links passeren terwijl verdediger verdedigt volgens de regels
- aanvaller maakt schijnschot en verdediger blokt
- aanvaller maakt schijn sprongschot en verdediger blokt

COACHING POINTS

Werk altijd in series van 5-8-10 herhalingen
Altijd terug naar uitgangsposities op 3-4-5 mrt afstand
Niet alles achter elkaar afwerken maar wissel training af met steeds 1,2 of 3 van deze series

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OFTEN USED WITH...

endurance:

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%

endurance

Sidestep, Sprint and Shoot:

Players side-step from one side of the court to the other and then sprint around the cones - touching each cone as they go.

When they round the final cone players must pick up a ball and have a shot on goal.

endurance

Middle and Back relay race:

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

endurance

endurance:

Run towards the cone and back again, then to cone nr 2 and back, to cone nr 3 and back 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%

endurance

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