Handball: training in pairs 4

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Joelma

DESCRIPTION

  • Between 2 lines, 10 metres apart 2 series, 3 times 3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the air
  • Between 2 lines, 10 metres apart 3 series, 6 times hop on one leg, kick the free leg into the air till shoulder height

    flexibility
  • lie on your back, arms spread horizontally. - lift right leg, take it the left side next to your left arm and touch the floor. - lift leftleg, take it the right side next to your right arm and touch the floor. 2x8x - hop on the same spot, make half a turn in every hop 3x5x

    reaction
  • A and B throw up theit ball and catch eachothers ball. 2x15x
  • A and B play football, small area, try to pass on eachother. 2x5 minutes
  • A and B close together. A drops ball, B stops it with hand-foot action. 2x15x

    power
  • Lie on your back. Knees bent 90 degrees, legs crossed, feet pointing forward. Hands in the neck. Raise body up a bit. 15 to 20 times, hold for 2 seconds.
  • push ups 3x10x
  • Hammpelmann left Hampelmann right 2x 15x
  • Hampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up.
  • squat, make block action left and right high 2x10x

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