Handball: fitness

The goalkeepers receive the ball from the feeder and throws a ball into the path of the running player who then passes back to the feeder.

Players take it in turns to sprint as fast as they can around the cones on the court. When they round the final cone they must pick up a ball and throw at the goal.

Players start a few metres behind the first hoop. Starting from the left players run and take off on one foot, landing inside the first hoop. Landing on one foot they then hop into the next hoop on the other foot before taking off and shooting on goal.

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.

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)

Sit on the floor and place the soles of your feet together. Place elbows on both knees and push down with your elbows. 10 seconds, static stretch.

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

Coach should shout &quot;Go&quot; every 45 seconds. On the first shout a player from both sides sets off to run up the byline, turn around the cone and run to the cone in the opposite corner. Players must then run up the byline again and around the other cone before finally cutting inside to receive the pass from the feeder in the centre and shoot!

B1 om de pionnen, bal krijgen van B2 en afronden.

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

Players side-step from one side of the court to the other and then sprint around the cones - touching each cone as they go. When they round the final cone players must pick up a ball and have a shot on goal.