Handball | 557 flexibility Drills

White player 1 and 2 have decided between them who will take the self pass (without the defender knowing) On the whistle both white players run to take the self pass but only one comes back with the ball. The defender can try and stop them scoring. Player taking the self pass can shoot or pass to other player. Next pair decide between them and get ready.

The blue player 1 takes ball to white player 1. Coach blows their whistle, simulating a foul by blue 1. The first white player then plays a self pass to create a 2 vs 1, running at blue 2 and linking with white player 2. Blue 1 can chase back but is not allowed to challenge the ball for the first 5 meters. The aim of the game is to get the ball to player 3 on the far post as soon as possible.

All players have a ball each except for the 2 defenders. The defending players without a ball can try to take a ball but only from a player moving with the ball. Every time a defender comes near an attacker if the attacker stops the ball and takes a self pass then the defender is not allowed to take that particular ball for 5 seconds, giving the attacker time to find space.

White player 1. drives into the area, stops the ball and self passes to the left then turns and passes to the blue player 1. The drill continues in this way, with players moving around the 4 areas

Set out the grid as shown with 2 goals either side of the defender. 1 player starts with the ball and has to run into contact with the defender (draw the defender) on doing so the player with the ball can decide to continue and try to run round the defender or turn away from the defender keeping possession of the ball and pass the ball to the supporting player who is only allowed to come into the grid and help if they have received the ball. Now the 2 player can play a 2 v 1 and try to score a goal.

2 equal teams in the circle and lots of balls on both side lines. The coach calls out a team. 1 of the players has to run to one of the sidelines and take the freehit. All the other players have to run to the 23 metre line before they can get involved. After each break down or shot at goal, coach calls out the next team.

4 v 4 players are in pairs two team of 2 colours. the coach calls out before the team in possession starts the game which colour players can defend against which colour of the opposition. Any time the whistle goes and the team take a self pass the colours change round to who they can defend against.

Player on the free hit hits the ball hard slightly wide of the D for a player to move out with their stick to deflect the ball into the D for a shot or onto the foot of the covering defender.

The player on the free hits starts to move to try and draw the defender to come out. As soon as the defender moves towards the ball the player passes the ball to the player moving out of the D to receive the ball just outside the circle. The player receiving lets the ball role on with the stick and shoots reverse or pulls the ball round to the forhand to get a shortcorner or to shoot with the forehand.

Player on the ball waits for the player in the D to make a move with their stick outside the D for them to pass the ball hard onto the stick. Player receiving the ball adds to the pass and shoots reverse or pulls the ball inside to shoot forehand or get a shortcorner.

Two lines of players with 1 ball per grid. Player 1 passes the ball to player 2 who runs to the opposite cone. Player 3 makes their intercepting run as the player makes their pass, trying to intercept the ball before it reaches player its intended recipient. If they successfully intercept the ball they make a pass to player 4. Exercise start again. Player 1 runs straight to receive the ball from player 4 and player 2 has to try and intercept the ball and pass the ball to player 5.

3 v 1 - 3 players keeping possession of the ball against player in the middle. Players in possession of the ball score a point by passing the ball anti-clockwise (past the left foot of the defender) and the defender scores a point by forcing the players in possession to pass the ball clockwise (over the forehand of the defender) The defender wins possession of the ball by making the ball go all the way round clockwise.

The player with the ball runs around the cone before then trying to pass the ball to the player standing behind the defender. To get the ball past the defender players should dummy and try to pass past the left foot of the defender. The receiving player has to run the ball around the cone before attempting to pass the ball back to the other side. If the defender intercepts the ball players must change roles.

2 players have to cleverly pass the ball to each other to create an opportunity to pass through the goal to the other side (into space). The defender can only intercept once the ball has gone through the goal.

Player on the ball waits for the player inside the D to make a move and passes the ball hard on to the stick outside the circle. The player receiving the ball can run on with the ball and shoot or pull the ball inwards to try and turn the chasing defenders and get a short corner or a shot on the reverse stick.

The player with ball has a free hit. They should play a self pass before then trying to get the ball to either player. The defender has to keep their distance from the free hitter and try to move so that they can intercept the pass. Players on the free hit should disguise the direction of their pass.

Players run into the triangle stop the ball by the cone. Player the should take a self pass by pulling the ball back away from the cone before running out of the triangle left or right and passing the ball to the front of the opposite queue of players.

2 v 1 with depth. Blue player starts with a self pass and runs at the defender with the option of then passing the ball to the deep player or taking the defender on themselves. The defender is allowed to move to try and win the ball. When the ball reaches the other side the practice reverses and continues in the other direction.

Set the pitch out as shown lots of ball son the side line. The 2 teams play normal 5 a-side. When the whistle goes player in possession leaves the ball and runs to the side line to continue play with a new ball. The rest of the team have to clear the last ball off the pitch (for safety)

2 teams set out 2 small triangles with 1 meter sides. 1 player from each team and a ball stand inside the triangle inside the 5 metres area. on the whistle the players have to take the ball to the 5 metre line and take a self pass around one of the 2 cones and run into the D and take a shot at goal. First player to score wins the point for their team. Next players get ready.