improve my skills in house

Archie DunnillCoach, England

Hi Aziz,

Here's a great drill for you to give a try at home, all you need is a couple of benches but could also be done with a single bench. This works quick feet, speed, jumping and explosive power.

Variations of this and similar drills can be found under the coordination category of the handball drills. Most of which can be performed at home.

Hope this helps and good luck with training.

Archie

Bench jumping 1

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Players jump onto the bench, jump of and backwards on the bench again, then off and to the next bench.

Bench jumping 1

DESCRIPTION

Players jump onto the bench, jump of and backwards on the bench again, then off and to the next bench.

Roland KopCoach, Netherlands

For attacking and defensive skills you need an opponent! I gueass there will be no opponents at home to train along with you. So that’s a useless investment.

Power shooting

1. First of all: use the right shooting technique when doing power training!! The wrong technique can cause serious injury!
2. Regard powertraining as powertraining in a fitness room: work in series and repetitions. (e.g. 5 series of 10 throws)
3. Powertraining 1: static power: stand in a doorway as if you are throwing: hand at head height, push with all your force against the door post for 10 seconds, relax for 10 seconds and repeat 5/6/8/10 times according to your ability. Well trained do another series of 8/10 pushes.
4. Tie a fitness elastic band head height: Make throwing movements. Series and repetitions: 2/3 series of 10-15 pulls)
5. Throw with all your force and with the correct technique with different balls of different weighst and sizes. (tennisballs, medicine balls etc). If you have 3 different balls: start with the lightest one, throw 8/10 shots (at the wall/thick mat), 10 throws with a normal handball, 10 throws with a heavier ball, 10x with a handball, 10x with a medicine ball, 10x times with a handball.

Power jumping
To improve your jump you can do all sorts of jumping drills on one or two legs. Work in series of 8-10 jumps and no more than 3 series in one training.
- use a bench as in the video above.
- jumping down AND quickly UP again (plyometric jumping drill).
Power drill with your own body weight:
- lunges
- pistol squat_
- squat
- step-up with knee raises
- standing long jump
- glute kickback
- crab walk
- jumping lunge
- jump squat
- single leg burpee
(See: https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/