HOME Handball Drills 615 keeperstraining : oefeningen

Handball: keeperstraining

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Lucy, USA

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tussen twee lijnen, 10 mtr uit elkaar

- 3 passen schuiven, halve draai etc.

5x
- 3 passen kruispassen, halve draai etc.

5x
- kruispas voor en achter
5x
- 3x hink, been naar buiten draaien
5x
- 3x hink, met hand been aantikken
5x

lenigheid

- ruglig, armen gespreid, re been li kant grond aantikken, andersom
25x
- li voet re hand aantikken, andersom
15x
- buiklig, armen gespreid, li, li hand aantikken, andersom, re voet li hand aantikken, onder lichaam door, andersom
15x
- van ligsteun naar spreidstand handen aan de grond houden
25x
- schouders draaien voor-achterwaarts
15x elke schouder
- spreidstand draaien bovenlichaam langs onder naar boven en terug
15x
- springen op de plaats, voeten 180 graden draaien
3x5x
- 3 passen voorwaarts, Hampelmannsprong : afzetten op 2 benen in de lucht armen en benen spreiden in de sprong
3x5x
- zit, opstaan, 3 passen, Hampelmannsprong, achterwaarts terug
3x5x

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

- stand, rol achterwaarts, terug, uitvalspas re-li hoog bal stoppen
3x5x
- stand, bal vangen li-laag, bal terug werpen, uitvalspas re-hoog schot stoppen
3x25x
- stand, uitvalspas re-laag, bal terugrollen, uitvalspas li-hoog bal stoppen
3x15x
- hurkzit, uitvalspas li-re laag, bal stoppen met hand
4x5x

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OFTEN USED WITH...

training in pairs 2:

Between 2 lines, 10 metres apart3 series, 6 timesAction as if to stop a ball left hand bottom corner, same on the right

Between 2 lines, 10 metres apart3 series, 6 timeshop on one leg, kick the free leg into the air till shoulder height

flexibility

squat down, straighten left right when hopping, straighten right leg when hopping10x

sit like you jump a hurdle (one leg straigt in front, the other one bent down under you), try to touch your straight knee with your nose.15xchange leg : 15x

reaction

A tags foot of B, runs away. B tries to tag A.3x5x

A and B look at eachother. A throws ball over B, B tries to catch the ball before it bounces.2x15x

A and B stand in queue.A throws ball over B, B tries to catch the ball before it bounces.2x15x

power

Lie on your back.One knee slightly bent, the other one straight on the floor.Hand in the neck.Go with left elbow into the direction of (moving) right leg.Same on the other side.15x left15x right

Hampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up.

Push up position, jump till squat and back again, hands should keep contact with the floor.4x10x

Push up position, push up arms, clap in your hands and 'land'again.2x15x

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

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

goalkeeper drill:

pairs in the goalA shoots and B stops- low balls left and rightA is in the middle of the goal, touches the goalpost left bottom corner - stops ball in right top corner2x 8 balls

goal keeper : exercises

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