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Handball: keeperstraining

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tussen twee lijnen, 10 mtr uit elkaar

- 3x hink, armen draaien, zijwaarts been optrekken
5x
- uitvalspas schuin voorwaarts rechts, links etc.
5x
- been gestrekt zijwaarts hoog, stap etc.
5x
- kikkersprongen, armen draaien
3x5 sprongen

lenigheid
- hinken, met vrije been schoppen naar de hand op schouderhoogte
5x
- spreidstand, neus, knie li, re
3x5x
- voeten bij elkaar, neus naar knie
15x
- spreidstand, handen tussen benen, handen achter hoofd
15x
- ligsteun opdrukken
15x
- ligsteun handen klappen
25x
- staan, handen aan de grond lopen tot ligsteun
8x
- hurkzit, voorwaarts vallen naar ligsteun

10x
- spreidsprongetjes voor-achterwaarts
3x5x
- sprongetjes 2 benig, voor-achterwaarts
3x25x
- idem, nu afzet met 1 been 3x15x

2-tallen in het doel
A schiet, B stopt ballen

- hurkzit, uitvalspas li-hoog, re hoog
3x5x
- midden in doel, links laag paal aantikken, dan uivalspas re hoog bal stoppen
3x15x
- stand, uitvalspas re-laag, bal terugrollen, uitvalspas li-hoog bal stoppen
3x15x
- ligsteun, omhoog uitvalspas li-re hoog
4x8x

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training in pairs 3 | 615 goal keeper : exercises

training in pairs 3:

  • 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

    • goal keeper : exercises
    training in pairs 1 | 615 goal keeper : exercises

    training in pairs 1:

  • Between 2 lines, 10 metres apart2 series, 6 times- run forward, backward
  • Between 2 lines, 10 metres apart2 series, 6 timesside steps,crossing legs

    flexibility
  • straddle : stand upright, arms horizontally, touch left foot with rihgt hand and right foot with left arm2x10x
  • lie on your belly, arm spread horizontally.- touch your left leg with your left foot, touch your right hand with your right foot2x10x

    reaction
  • A stands behing B, who sits on the floor. B puts his arms wide at shoulder height.A drops the ball in front of B, B 'catches'the ball with his legs.2x10x
  • Two benches, lying on their sides, top side towards court. Small court.A and B play football and try to score.2x 5 minutes
  • A in the goal, B throws tennis balls towards goal very quickly.Three mtrs distance, A blocks balls.4 series of 30/40/50 balls.

    power
  • Lie on the floor on your back.Touch left foot with right hand and right foot with left hand.15x left15x right
  • squat, walk like a frog3x 15 metres
  • hop on one leg : left, arms should support hoppinghop on one leg : right, arms should support hoppingleft 2x15xright 2x15x
  • normal hopping- try to raise the leg you jump off with as high as possible
  • Hampelmann left, squat jump, Hampelmann right.2x5x

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

    goal keeper : exercises:

    Two players, near the goal.
    A throws, B stops

    3serie, 6 balls

    stand, head-over-heels backwards and back, action as if to stop a ball in the left hand bottom corner

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

    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.

    goal keeper : exercises
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