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.

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.

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

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.

Werktijd : 30 tot max.45 sec.<BR>Rusttijd : 15 tot 30 sec.<BR><BR><BR>Station 1: <BR>Vanuit uitgangshouding naar de aangegeven posities sprinten, de bal oppakken en hem naar de trainer in het andere doel werpen,dan achterwaarts sprinten, in uitgangshouding, etc. bal <BR><BR>Station 2: <BR>Keeper staat op een lage kast en rolt op schouderhoogte een gewicht, dat bevestigd is aan een touw, op en af. kast of bank,gewicht aan touw <BR><BR>Station 3: <BR>Tussen twee merkstrepen voor- en achterwaarts lopen. <BR><BR>Station 4: <BR>Vanuit buikligging snel opstaan en met beide handen, twee mar-keringen op de muur aanraken. <BR> <BR>Station 5: <BR>Afwisselend hordenzit rechts en links. . <BR><BR>Station 6: <BR>Zijwaartse bewegingen langs de 6-meter lijn. .<BR> <BR>Station 7:<BR> Twee med.ballen, ??n tussen de voeten geklemd, andere in de handen,en nu knipmesbewegingen doorvoeren. 2 medicineballen <BR><BR>Station 8: <BR>Afweerbewegingen links laag en rechts, uitgevoerd tussen tweelijnen. <BR> <BR>Station 9: <BR>Bal hoog werpen, rol voorwaarts maken en bal vangen. bal <BR><BR>Station 10: <BR>Strekworpen tegen de wand met een 800-gram bal (werner vic bal). Zware bal of medicinebal <BR>

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.

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

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>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>

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>

One foot on the bench, then the other one on the bench, then the other foot down, then the next one down etc.

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

(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

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.

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

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

(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

A passes to C.<br />Then runs towards mat and makes a summersault on the mat at B.<br />Runs towards C and receive a pass. Runs to D and makes sidesteps forward between the cones and sprints to position A to passes the ball etc.