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.

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

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.

Get into pairs.<br>Lie on the back with feet and heads opposite.<br>Raise your legs with straight knees, grab each others hands.<br>Lift your legs and put them down again at the other side of each others legs.

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

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 drag, carry (knee, hip, over their heads) a mat to the other side of the court and back.<BR><BR>variations :<BR>- running<BR>- side steps<BR>- skippings<BR>- heels to bottom<BR>- tip-toe<BR>- on your heels<BR>- backwards<BR>

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

Children run around and when the trainer blows his whistle every player sprints to a hoop and stands still in it. The one who is last loses and has to dribble around the court once before entering the game again.Make them :<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

Pairs keep on crossing the court. meanwhile when they 'meet'the pass.<br /><br />variations in passing :<br />- (center shot with pressure into the direction of the goal), threatening to throw at the goal<br />- (center shot with pressure into the direction of the goal), threatening to throw at the pivot<br />- jump shot (3,2,1 step rythym, jump off with 'wrong' foot<br />- push pass<br />- bounce pass<br />- with both hands<br />- roll the ball<br />- use 'wrong' hand

A tag-man tags other players.<br />You cannot be tagged if you stand in a hoop.<br />- one player per hoop<br />- you may stand in a hoop for not more than 3 seconds<br />- the tag-man may not wait at a hoop till the 3 seconds are over

Between 2 lines, 10 metres apart<BR>3 series, 6 times<BR>side steps, turning arms for/backwards<BR>Between 2 lines, 10 metres apart<BR>3 series, 6 times<BR>hop on one leg, kick the free leg into the air till shoulder height <BR><BR><BR>flexibility<BR><BR>straddle position<BR>touch right foot with left hand and left foot with right hand, arms fully wide open.<BR>25x <BR>twist your hips in circles<BR>15x left<BR>15x right<BR><BR><BR>reaction<BR><BR>A tags B onto his hand, sprints away while B tries to tag him just before a certain line.<BR>3x5x <BR>A and B in queue, 1 mtr apart.<BR>A watches B and starts when B says him to do so. B tries to tag A.<BR>3x5x <BR>A and B in queue.<BR>A throws a ball over the head of B, B tries to catch the ball before it bounces.<BR>3x7x<BR><BR><BR>power<BR><BR>Lie on your back.<BR>Legs straight up into the air,legs crossed, feet pointing up.<BR>Hands in the neck.<BR>Raise body up a bit.<BR>15 to 20 times, hold for 2 seconds.<BR>squat, make block action left and right low to the floor<BR>2x10x <BR>lie on your back, sit up<BR>2x15x <BR>straddle, jump up, two feet touch your bottom<BR>2x8x <BR>skip rope<BR>4x50x<BR><BR>

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>

(moving with ball)<BR>- dribble<BR>- dribble with right hand<BR>- dribble with left hand<BR>- dribble with left/right hand in turns<BR>- roll ball, take it, roll it etc.<BR>- throw ball into the air, let it bounce once and catch it etc.<BR>- throw ball into the air and catch it etc.<BR>- throw ball into the air and jump off to catch it etc.<BR>- throws the ball from behind your back forward with two hands<BR>- run and let ball circle around your waist.<BR>- giveball under your knee to the other hand with every step<BR>- same, now when you skip<BR>- football dribbling<BR>- keep ball in front : skippings, run, walk on tip-toe, walk on your heels, heels to bottom<BR>- feint (dummy) when you run<BR>- pass on when you run

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

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.

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

Move forward, sideward/backwards - forward, sidewards left and throw at the goal. Players first go through the speedladder and then sprint around their group and then throw at the goal to warm up the goalkeeper.<br><br><br>Players: give a good stoppable shot for the goalkeeper.<br><br>Series of shots<br>- on the hands
<br>- high
<br>- half high
<br>- knee height
<br>- low
<br>- bounce balls

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

(voortbewegen met bal) <BR>- tippen<BR>- tippen rechts<BR>- tippen links<BR>- afwisselend links/rechts tippen<BR>- bal rollen, oppakken, rollen<BR>- bal omhoog gooien, 1x laten stuiten opvangen<BR>- bal omhoog gooien, opvangen<BR>- achter rug omhoog gooien, voor weer opvangen<BR>- bal om heup heen cirkelen<BR>- bal onder knie door bij elke pas<BR>- idem, met knieheffen<BR>- voetbaldribbel<BR>- bal voor je houden en lopen/hakken-billen/knieheffen<BR>- werpschijnbewegingen maken in loop<BR>- passeerbewegingen in loop

Een tikker tikt de anderen.<BR>Je bent vrij als je in een hoepel staat.<BR>- een speler per hoepel<BR>- niet langer dan 3 sec in de hoepel is toegestaan<BR>- tikker mag niet blijven wachten bij een hoepel<BR><BR>Variant :<BR>- meerdere tikkers<BR>- twee is te veel in een hoepel

Kinderen lopen door de zaal.<BR>Bij fluitsignaal trainer sprint iedereen naar een hoepel.<BR><BR>loopvarianten :<BR>- lopen voorwaarts<BR>- lopen achterwaarts<BR>- schuiven<BR>- kruispas<BR>- knieheffen<BR>- hakken-billen<BR>- tenen