Handball: warming-up : benches circuit

Simple pass and follow drill. Starting with two players on the first cone and then one player on every other cone.

The first player throws the ball to player two and then immediately sprints to follow their pass. Player 2 catches the ball and then turns and throws the player 3 before then also following their pass.

This pattern continues until the player on the final cone receives the ball. At this point they dribble back to the start cone and the drills starts again.

Mat course
- slalom
- at every mat : jump over
- run around every mat one time
- side steps around every mat

on every mat :
- 5 push ups
- lay on back : feet and hands meet up in the air
- sit down, stand up, jump once, sit and go

Run forward and pass.
B1 starts the exercise, B6 puts down the balls and start the exercise from his side afterwards.

variations in passing :
- (center shot with pressure into the direction of the goal), threatening to throw at the goal
- (center shot with pressure into the direction of the goal), threatening to throw at the pivot
- jump shot (3,2,1 step rythym, jump off with 'wrong' foot
- push pass
- bounce pass
- with both hands
- roll the ball
- use 'wrong' hand

Two players drag, carry (knee, hip, over their heads) a mat to the other side of the court and back.

variations :
- running
- side steps
- skippings
- heels to bottom
- tip-toe
- on your heels
- backwards