Handball: keepers training

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.

Simple keeper warm-up plus good for the center's throwing accuracy. Players pass the ball to the keeper who then takes one step and immediately sends the ball up court to the center. The center then catches the ball and passes it back to the player who played the original pass.

Goalkeepers start on one side of the court and move forward to the other side. While doing so, they will act as if they have to stop high balls. Aim for 8 &quot;saves&quot; during each run, and players should go up and down the half court twice.

Form a queue 9 metres from goal and throw at goal from 6-7 metres. Throw balls which can be stopped by the goalkeeper, so make sure your players throw precisely and with not too much force. There is an extra goalkeeper in the goal facing the goal itself. He has the task to prevent balls rolling in between goalkeeper-in- action's legs.

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

Between 2 lines, 10 metres apart<BR>3 series, 6 times<BR>side steps, turning arms for/backwards <BR>Between 2 lines,<BR>10 metres apart<BR>3 series, 6 times<BR>side steps, turning arms for/backwards<BR> <BR><BR>flexibility<BR><BR>straddle, both hands together : touch the floor (knees straight) and up into the air<BR>15x <BR> straddle, bent your trunk left and right as far as possible<BR>15x left<BR>15x right<BR><BR><BR>reaction<BR><BR>A and B both have balls.<BR>A throws ball up high, catches ball from B, passes back and catches his own ball again.<BR>3x20x <BR>A sits down, B stand behind him.<BR>A has got his hand on shoulder heihgt.<BR>B drops a ball. A catches it, before it bounces.<BR>2x20x <BR>A and B are in a corner of the hall.<BR>A throws ball against the ball at several heights.<BR>B blocks the bouncing balls.<BR>2x20x <BR> <BR><BR>power<BR><BR>Lie on your back.<BR>Knees bent 90 degrees, feet pointing forward.<BR>Hands in the neck.<BR>Raise body up a bit.<BR>15 to 20 times, hold for 2 seconds. <BR>Squat, dance like Cossack, legs straight forward in turns<BR>4x15x <BR>squat, hop as far as you can jump<BR>3x6x <BR>squat : jump as high as you can<BR>3x6x<BR><BR><BR>

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)

Between 2 lines, 10 metres apart3 series, 6 timesside steps, turning arms for/backwards Between 2 lines,10 metres apart3 series, 6 timesside steps, turning arms for/backwards <br><Br>flexibilitystraddle, both hands together : touch the floor (knees straight) and up into the air15x straddle, bent your trunk left and right as far as possible15x left15x right <br><Br>reactionA and B both have balls.A throws ball up high, catches ball from B, passes back and catches his own ball again.3x20x A sits down, B stand behind him.A has got his hand on shoulder heihgt.B drops a ball. A catches it, before it bounces.2x20x A and B are in a corner of the hall.A throws ball against the ball at several heights.B blocks the bouncing balls.2x20x <br><Br>powerLie on your back.Knees bent 90 degrees, feet pointing forward.Hands in the neck.Raise body up a bit.15 to 20 times, hold for 2 seconds. Squat, dance like Cossack, legs straight forward in turns4x15x squat, hop as far as you can jump3x6x squat : jump as high as you can3x6x

Two players with a ball each approach the goal and feint as to shoot, but only one of them really shoots. The goalkeeper tries to stop the ball. Then another ball is rolled to the goal. The goalkeeper fetches this ball and passes to the running player.

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.

warming up goal keepers<BR>:<BR>- straddle, jump off with both feet, put them together in the air, land in straddle again, jump off etc.<BR>1,2,3 jumps before throwing at the goal.<BR><BR>Variations warming up goalkeepers :<BR>Players must throw in a way the goalkeeper get the opportunity to block the balls.<BR> series of all players in turn :<BR>- throw on goalkeeper's hands<BR>- left/right hand top corner<BR>- left/right shoulder height<BR>- left/right hip height<BR>- left/right knee height<BR>- left/right bounce pass<BR>- left/right bottom corners<BR>- free series

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>

Pass B1-B2-B3-B2-B1 who throws at the goal.<BR><BR>- jump shot<BR>- center shot<BR>- pass on

Pass 2-3-4 en pass 3-2-1<BR>Afronden door hoekspeler of buitenopbouwer.<BR><BR>Verdediger :<BR>- passief<BR>- half actief<BR>- volledig actief

One arm straight up. <br>One arm straight forward.<br>Turn your hand of the upward arm, only then just after that turn your hand of the other hand.<br><br>Start hopping feet wide and back again or forward and backward.

Pass green 2-3-4. Blue 1 and 2 defend.Shot by backcourt player or wing player depending on defending actions of blue 1 and 2.

Variations warming up goalkeepers :<BR>Players must throw in a way the goalkeeper get the opportunity to block the balls.<BR> series of all players in turn :<BR>- throw on goalkeeper's hands<BR>- left/right hand top corner<BR>- left/right shoulder height<BR>- left/right hip height<BR>- left/right knee height<BR>- left/right bounce pass<BR>- left/right bottom corners<BR>- free series<BR> Can be done with extra tasks for the players :<BR>- center shot<BR>- jump shot<BR>- center shot hip height<BR>- center shot when running<BR> With technical tasks for the players :<BR>- jump shot in 1 or 2 or 3 step rythym.<BR>- jump off with tw0 feet<BR>- jump off on 'wrong'leg<BR> wth power training exercices :<BR>- hop on the same foot once, twice or three times before throwing (left or right foot)<BR>- hop on two feet once, twice or three times before throwing

Pass 1-3 <BR>Pass 2-5<BR>Pass 1-3-4<BR><BR><BR>variatie keeper ingooien<BR>Spelers schieten zodanig dat de keeper de gelegenheid krijgt de ballen te stoppen.<BR> Seriewerk :<BR>- alles op de handen<BR>- li re hoog<BR>- li re schouderhoogte<BR>- li re heuphoogte<BR>- li re kniehoogte<BR>- li re stuit<BR>- li re laag<BR>- li re vrij<BR> Kan eventueel met verdere opdrachten :<BR>schotvariaties sprongworp/heupworp/strekworp<BR> Kan eventueel met verdere technische opdrachten :<BR>- na aanloop 1 of 2 of 3 passen<BR>- twee voeten tegelijk afzetten<BR>- afzet niet schotarm<BR> Kan eventueel met wat sprongkrachtoefeningetjes :<BR>- 1x of 2x of 3x hink op afzetbeen<BR>- idem, niet afzetbeen<BR>- 1x,2x,3x hup twee benen

Between 2 lines, 10 metres apart 3 series, 6 times Action as if to stop a ball left hand bottom corner, same on the right Between 2 lines, 10 metres apart 3 series, 6 times hop on one leg, kick the free leg into the air till shoulder height Between 2 lines, 10 metres apart 3 series, 6 times side steps, turning arms for/backwards <br><Br> Two players, near the goal. A throws, B stops 3 series, 25 balls stand, two hops on both legs, then stop ball in left hand bottom corner same on the other side Two players, near the goal. A throws, B stops 3 series, 25 balls A sits on his knees, and stops balls with his feet same on the other side Two players, near the goal. A throws, B stops 3 series, 25 balls squat, stop balls in left and right top corner same on the other side <br><Br> Pairs. A on his belly, come up a bit, catch and pass ball from/to B. 3x15x Pairs. A on his back, heavy ball between his ankles, lift it and B tales tit and puts it down again. 3x15x Pairs. Back touching. Try to stand up without using your hands. 3x12x

keeperstraining<BR> <BR>thema's : kracht / techniek <BR><BR>individueel <BR><BR>materialen : bal<BR> <BR>A staan in spreidstand, bal in 8 om voeten rollen 2 25 <BR><BR><BR>B langzit, tippen met bal, na elke tip been onder de bal door<BR>- li been 2 SERIES 25 HERHALINGEN<BR>- re been 2 SERIES 25 HERHALINGEN<BR>- twee benen tegelijk 2 SERIES 25 HERHALINGEN <BR><BR>C bal tippen in hurkzit<BR>- li hand 2 SERIES 50 HERHALINGEN<BR>- re hand 2 SERIES 50 HERHALINGEN<BR>- rondom, overnemen li / re hand 2 SERIES 25 HERHALINGEN<BR><BR>D ligsteun, bal tippen<BR>- li hand 2 SERIES 50 HERHALINGEN<BR>- re hand 2 SERIES 50 HERHALINGEN<BR><BR>E tegelijk 1 bal omhoog gooien en met de andere hand tippen, ongeveer 15 mtr afleggen<BR>1 SERIES 5 HERHALINGEN<BR> <BR>F in hurkzit lopen, 15 mtr, gewoon lopen terug<BR>2 SERIES 3 HERHALINGEN <BR><BR>G spreidstand, bal in een zo groot mogelijke cirkel rond je heen rollen over de grond <BR>2 SERIES 10 HERHALINGEN

Goalkeepers stand opposite each other, and one player holds the ball behind his back and suddenly shows it on either side at shoulder height. The goalkeeper in front of him reacts as quickly as possible and touches the ball with his hand and foot simultaneously.

Blue players must dribble up the pitch and around the cone before then turning sharply. Once they have turned they must then take on the defender with a feint or a dummy before finally throwing a shot at the goal.