Handball: circuit

Players run the course.variations in jumping :- two feet at the same time, forward, over the bench- two feet at the same time, sidewards over the bench- two feet at the same time, forward, on the bench and off again- two feet at the same time, sidewards on the bench and off again- one foot,forward, over the bench- one foot,sidewards over the bench- one foot,forward, on the bench and off again- one foot,sidewards on the bench and off again

Kids run AROUND the hoops.<br />- running forward<br />- running backwards<br />- side steps<br />- cross over steps<br />- knees- high<br />- heels to bottom walk<br />- on tip toe

Players run over long tumbling mat, run slalom through the poles, over the bottom side of the benches.

Benches, upside-down, a balancing snake (a thick rope will also do!), a balancing disc and a rolling board (a furniture transportation board will also do!). Two groups of players going through the circuit.

Kids run AROUND the hoops.<br />- running forward<br />- running backwards<br />- side steps<br />- cross over steps<br />- knees- high<br />- heels to bottom walk<br />- on tip toe

Werktijd : 30 tot max.45 sec.<BR>Rusttijd : 15 tot 30 sec.<BR><BR>Station 1:<BR> Keeper maakt aan de 4-meter merkstip een hampelmanbeweging, daarna sprint naar rechter kast, pakt bal, en speelt de trainer op de middellijk aan, dan aan linkerkant hetzelfde uitvoeren. bal <BR><BR>Station 2: <BR>Worp tegen de wand, hele draai en bal weer vangen. bal <BR><BR>Station 3: <BR>Over kleine kast springen en dan in afwisseling afweerbewegingen uitvoeren links laag en rechts laag, links hoog en rechts hoog. kast of bank <BR><BR>Station 4: <BR>Keeper werpt bal vanuit zit hoog, vangt hem in stand, werpt de bal weer hoog en vangt de bal in zit, etc. bal <BR><BR>Station 5: <BR>Kozakkendans in ligsteun ruggelings. .<BR> <BR>Station 6: <BR>Vanuit hurkzit, afweerbewegingen links laag en rechts laag. . <BR><BR>Station 7: <BR>Afwisselend sprinten naar beide markeringspunten in doelgebied en steeds achterwaarts loop terug naar beginpunt. . <BR><BR>Station 8: <BR>Vanuit rugligging in afwisselend rechts en links hordenzit komen, daarbij in de handen, die men zijwaarts houdt. .<BR> <BR>Station 9: <BR>Keeper staat op kleine kast en zwaait afwisselend een been met gezicht naar de kast (hij stapt er dus half af). kast <BR><BR>Station 10:<BR> Achterwaarts en voorwaartst loop, bij de eerste markering, dan zijwaartse beweging tot volgende markering. <BR>

1. 10 meter running:<br /><br />Between 2 lines spaced 10 metres apart get your keepers to run 2 sets of 6 runs.<br /><br />You can mix this up by getting players to run a mixture of -<br />Forward runs, Backward runs, Sprints, Side-steps and Crossovers<br /><br /> 2. Flexibility - Straddle stretch:<br /><br />Stand upright with arms out to the side and touch your left foot with your right hand and your right foot with your left arm. Players should keep their arms and legs straight and bend and rotate their torso to touch their feet. Repeat 10 times on both sides. <br /><br />Stand upright with arms slightly in front and out to the side. Keepers must raise their feet to try and touch their hands. Left foot to left hand and right foot to right hand. Repeat 10 times on both sides.<br /><br />3. Improving Reactions<br /><br />Player A stands behind player B who sits on the floor. Player B puts their arms out wide at shoulder height. Player A drops the ball in front of B, who must catch the ball with their legs. Repeat 10 times and then swap roles.<br /><br />Place two benches on their sides, with the top side in-court on a small playing area (approx 3-5 meters). <br /><br />A tries to score with a tennis ball by getting their balls to hit the flat side of the bench. B must try to block as many balls as possible. A throws 30 balls and then players swap roles. Which keeper has the better record?<br /><br />4. Power<br /><br />Get players to lie on the floor on their back. In this position players must sit up and touch their left foot with their right hand and then touch their right foot with their left hand. Repeat 15 times on each side.<br /><br />Squat down low and walk like a frog for 15 meters. Repeat 3 times.<br /><br />Hampelmann (jumping jacks - raise arms and legs). Try to raise the leg you jump off as high as possible. Repeat 5 times for - Hampelmann left, squat jump, Hampelmann right.

Hop on 1 leg two hops over the cones, then jump sidewards ond change leg and follow the circuit.Jump sidewards: hold on for a second after landing.

One foot and then the other foot on the bench, then one foot off and then the other one off and then again to next bench.

Pairs passing all kinds of balls.At a signal change balls.

The first player waiting in line passes to the first player on the cone and immediately follows their pass and runs behind that player to receive the return pass. Once they have the ball in hand again they pass the ball to the next player and drive behind them to loop in front of them and receive the ball again. Once the player reaches the end of the course they dribble the ball to the corner and then sprint around the court back to the end of the line with the ball in hand.

Twee keepers waarvan een met de rug naar de muur op ongeveer 2 mtr ervan vandaan met de ogen dicht. 1 rolt bal tussen benen van 2 door tegen de muur, 2 draait om en tracht bal te stoppen. 4x10x <BR><BR>Buiklig (medicine)bal vangen, rol maken terug werpen. 4x8x <BR><BR>Keeper staat op een bepaalde lijn. Voor hem liggen 4 ballen op 6 mtr van de lijn verwijderd met ongeveer 3 mtr tussenruimte. Schuiven, ter hoogte van een bal een afweerbeweging laag maken, sprint naar de bal, oppakken en naar trainer werpen, terug naar de lijn, schuiven, etc. 3x <BR><BR>Twee keepers achter elkaar met het gezicht naar de muur. 1 werpt bal tegen de muur, 2 weert af. <BR>Of de bal moet weer gevangen worden voordat hij de grond raakt. 4x10x <BR><BR>Twee keepers achter elkaar met het gezicht naar een hoek van twee muren. 1 werpt bal tegen de muur, 2 weert af. 4x10x <BR><BR>Twee banken op 3 mtr van elkaar daarna een valmatje. Keeper springt over eerste bank (1 of 2 voeten) maakt twee afweerbewegingen li en re laag uit, vangt bal van trainer werpt deze terug, springt over tweede bank (1 of 2 voeten) maakt twee afweerbewegingen li en re laag uit, pakt rollende bal van trainer werpt deze terug, koprol met daarna twee afweerbewegingen li en re laag. 3x3x <BR><BR>Keeper ligt op val mat, ruglig. Gaat zitten, weert bal af met li hand, gaat liggen, gat zitten, weer met re hand bal af, koprol achterwaarts en twee ballen afweren laag li en re. 4x10x<BR> <BR>Bank op 5 mtr van een muur. Keeper springt over bank (1 of 2 voeten) en weert bal af die door 2 tegen de muur is geworpen. 4x10x<BR> <BR>Keeper 1 zit tussen twee anderen in die ballen laag naar hem toe werpen. Na elke afweerpoging halve draai naar ander toe. 4x10x<BR> <BR>Keeper staat zo?n 5 mtr naast zijn doel. Aldaar staan op 3 mtr afstand twee pionnen. Speler A werpt een der pionnen om, keeper tracht bal af te weren, daarna meteen doorschuiven naar het midden van het doel alwaar hij een hoge bal moet stoppen. 4x10x <BR><BR>Keeper met gezicht naar de muur op 1,5 mtr afstand. Trainer schijnt met zaklamp op de muur, keeper moet dit lichtpunt zo snel mogelijk aanraken. 4x10x <BR><BR>Drie keepers of spelers. Keeper in het midden die tussen twee pionnen staat. Keeper stopt ballen van de twee andere spelers die op 5 mtr aftand aan elk een kant van de pionnen staan. 4x10x <BR>

An example of the Hamplemann - a goal keeping technique to keep the ball out of the goal.

Move your left arm backward. Move your right arm forward. (Or the other way around)Lift one of your feet and start hopping feet sidewards and back. (or foward and backward)

Two players standing opposite eachother and throwing a bib, a tennis ball and a handball towards eachother (can use different objects to suit)

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

Two lines as far apart as players can handle.Jump sidewards from left to right.After landing hold on for a second for extra balancing strenght.

Start at 1.<br>Sprint to 2 and touch the cone with right hand.<br>Sprint back to 1 and touch the cone with left hand.

Between 2 lines, 10 metres apart<BR>2 series, 6 times<BR>- run forward, backward <BR> Between 2 lines, 10 metres apart<BR>2 series, 6 times<BR>side steps, crossing legs <BR> Between 2 lines, 10 metres apart<BR>2 series, 3 times<BR>3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the air<BR><BR>Two players, near the goal.<BR>A throws, B stops<BR>3 series, 6 balls<BR>stand, head-over-heels backwards and back, action as if to stop a ball in the left hand bottom corner <BR>Two players, near the goal.<BR>A throws, B stops<BR>3 serie, 6 balls<BR>squat, stop ball left and right hand bottom <BR>corner with hand/foot action<BR>Two players, near the goal.A throws, B stops<BR>3 serie, 20 balls<BR>In push up position in the goal, face towards B, stop balls with legs only.<BR><BR>Pairs.<BR>A is hanging down from the crossbar of the goal.B throws balls, A tries to catch balls with his legs.<BR>3x15x <BR>Pairs.<BR>A in push up position, B throws balls left and right, A stops balls with his hands.<BR>2x25x <BR>Pairs.<BR>A and B backs towards eachother, arms holding. Try to unbalance eachother.<BR>2x10x<BR>

Try to ensure that the two players are approximately the same height and weight to avoid injury and keep the wrestling interesting for both players. Players should sit back to back with one another and interlock their arms. Using their body and arms they must try and get the other player's shoulder onto the floor. The losing has to run to the far wall and back and the winner receives a ball to have a free shot on goal.

Two players opposite passing a shirt/bib while they throw up and catch their own tennis ball or handball.

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.

Mattenbaan <BR>- slalom tussen matten <BR>- bij elke mat, sprong er over heen, een- benig (lengte/breedte) <BR><BR>- idem, twee benig (lengte/breedte) <BR><BR>- om elke mat moet een rondje worden gemaakt (tippen) <BR><BR>- schuiven om elke mat <BR><BR>- op elke mat : <BR>5x opdrukken, <BR>5x knipmes, <BR>zitten/opstaan, liggen/opstaan

Knees and elbows on the floor.Lift bottom up to straight line with te rest of the body.

Two or four benches form a canal.<BR>Players on carpet tile drag themselves through the canal.

Put smaller (tennis)balls in a circle so that they cannot roll away. Walk on the balls slowly and try to cross a certain distance.<BR><BR>1.Walk whilst dribbling a ball<BR>2.Pass a ball whilst walking on tennis balls<BR>3.Circle a ball around the body whilst walking

Stand on one almost stretched leg and spread your arms wide. Do the same with the other leg.