Handball: Jumping Jack - Hamplemann

During training, goalkeepers can often be forgotten and are given little technical work or coaching. This session focuses solely on the goalkeepers, working their fitness and giving technical pointers so that they?re ready to save the team when it comes to it!

1. 10 meter running:

Between 2 lines spaced 10 metres apart get your keepers to run 2 sets of 6 runs.

You can mix this up by getting players to run a mixture of -
Forward runs, Backward runs, Sprints, Side-steps and Crossovers

2. Flexibility - Straddle stretch:

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.

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.

3. Improving Reactions

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.

Place two benches on their sides, with the top side in-court on a small playing area (approx 3-5 meters).

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?

4. Power

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.

Squat down low and walk like a frog for 15 meters. Repeat 3 times.

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.

Goalkeepers sit opposite each other, with legs stretched sideways. They will give the ball to each other just over their feet, both stretching down with their upper bodies as wide as possible.

This technique is used to stop low balls from further distances.

- sit like you jump a hurdle (one leg straigt in front, the other one bent down under you), try to touch your straight knee with your nose.
15x
change leg : 15x