Handball: flexibility

Between 2 lines, 10 metres apart2 series, 3 times3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the airBetween 2 lines, 10 metres apart3 series, 6 timeshop on one leg, kick the free leg into the air till shoulder height flexibilitylie on your back, arms spread horizontally.- lift right leg, take it the left side next to your left arm and touch the floor.- lift leftleg, take it the right side next to your right arm and touch the floor.2x8x - hop on the same spot, make half a turn in every hop3x5xreactionA and B throw up theit ball and catch eachothers ball.2x15x A and B play football, small area, try to pass on eachother.2x5 minutes A and B close together.A drops ball, B stops it with hand-foot action.2x15xpowerLie on your back.Knees bent 90 degrees, legs crossed, feet pointing forward.Hands in the neck.Raise body up a bit.15 to 20 times, hold for 2 seconds.push ups3x10x Hammpelmann left Hampelmann right2x 15xHampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up. squat, make block action left and right high2x10x

Between 2 lines, 10 metres apart3 series, 6 timesAction as if to stop a ball left hand bottom corner, same on the right Between 2 lines, 10 metres apart3 series, 6 timeshop on one leg, kick the free leg into the air till shoulder height flexibility squat down, straighten left right when hopping, straighten right leg when hopping10x 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.15xchange leg : 15xreaction A tags foot of B, runs away. B tries to tag A.3x5x A and B look at eachother. A throws ball over B, B tries to catch the ball before it bounces.2x15x A and B stand in queue.A throws ball over B, B tries to catch the ball before it bounces.2x15xpowerLie on your back.One knee slightly bent, the other one straight on the floor.Hand in the neck.Go with left elbow into the direction of (moving) right leg.Same on the other side.15x left15x rightHampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up. Push up position, jump till squat and back again, hands should keep contact with the floor.4x10x Push up position, push up arms, clap in your hands and 'land'again.2x15x

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

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 ReactionsPlayer 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. PowerGet 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.

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 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 rightreactionA 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 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

Between 2 lines, 10 metres apart2 series, 6 times- run forward, backward Between 2 lines, 10 metres apart2 series, 6 timesside steps,crossing legs flexibilitystraddle : stand upright, arms horizontally, touch left foot with rihgt hand and right foot with left arm2x10x lie on your belly, arm spread horizontally.- touch your left leg with your left foot, touch your right hand with your right foot2x10x reaction A stands behing B, who sits on the floor. B puts his arms wide at shoulder height.A drops the ball in front of B, B 'catches'the ball with his legs.2x10x Two benches, lying on their sides, top side towards court. Small court.A and B play football and try to score.2x 5 minutes A in the goal, B throws tennis balls towards goal very quickly.Three mtrs distance, A blocks balls.4 series of 30/40/50 balls. powerLie on the floor on your back.Touch left foot with right hand and right foot with left hand.15x left15x right squat, walk like a frog3x 15 metres hop on one leg : left, arms should support hoppinghop on one leg : right, arms should support hoppingleft 2x15xright 2x15xnormal hopping- try to raise the leg you jump off with as high as possible Hampelmann left, squat jump, Hampelmann right.2x5x

Between 2 lines, 10 metres apart3 series, 6 timesAction as if to stop a ball left hand bottom corner, same on the right Between 2 lines, 10 metres apart3 series, 6 timeshop on one leg, kick the free leg into the air till shoulder height flexibility squat down, straighten left right when hopping, straighten right leg when hopping10x 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.15xchange leg : 15x reaction A tags foot of B, runs away. B tries to tag A.3x5x A and B look at eachother. A throws ball over B, B tries to catch the ball before it bounces.2x15x A and B stand in queue.A throws ball over B, B tries to catch the ball before it bounces.2x15x powerLie on your back.One knee slightly bent, the other one straight on the floor.Hand in the neck.Go with left elbow into the direction of (moving) right leg.Same on the other side.15x left15x rightHampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up. Push up position, jump till squat and back again, hands should keep contact with the floor.4x10x Push up position, push up arms, clap in your hands and 'land'again.2x15x

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 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 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 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

neck<BR>circle round left and right, 10x each

shoulders<BR>move elbow with your hand downward<BR><BR>10 seconds, static stretch

shoulders<BR>- hold hands<BR>- put arms upward, stretched<BR><BR>10 seconds, static stretch

calves<BR>- stretched knee<BR>- push your hips into the direction : wall/floor<BR>( or go and stand on a bench and lower your heel(s))<BR><BR>10 seconds, static stretch

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.

- 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.<BR>15x<BR>change leg : 15x

- lie on your belly, arm spread horizontally.<BR>- touch your left leg with your left foot, touch your right hand with your right foot<BR><BR>2x10x

- straddle, try to touch right and left leg with your nose.<BR>3x8x

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

Players stand with back into the direction of the goal. Pass to a feeder and sprint around the cone, receive the ball back from the feeder and throw at the goal.

- ruglig, armen gespreid, re been li kant grond aantikken, andersom<BR> 2x7x

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.

squat, walk like a frog<BR>3x 15 metres

A tags B onto his hand, sprints away while B tries to tag him just before a certain line.<BR><BR>3x5x

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.

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.

bilspieren <BR>elleboog tegen knie <BR>voet over andere knie heen <BR>rechtop zitten, zo ver mogelijk andere kant op kijken

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 timesAction as if to stop a ball left hand bottom corner, same on the right Between 2 lines, 10 metres apart3 series, 6 timeshop on one leg, kick the free leg into the air till shoulder height <br><Br> flexibility squat down, straighten left right when hopping, straighten right leg when hopping10x 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.15xchange leg : 15x <br><Br>reaction A tags foot of B, runs away. B tries to tag A.3x5x A and B look at eachother. A throws ball over B, B tries to catch the ball before it bounces.2x15x A and B stand in queue.A throws ball over B, B tries to catch the ball before it bounces.2x15x <br><Br>powerLie on your back.One knee slightly bent, the other one straight on the floor.Hand in the neck.Go with left elbow into the direction of (moving) right leg.Same on the other side.15x left15x rightHampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up. Push up position, jump till squat and back again, hands should keep contact with the floor.4x10x Push up position, push up arms, clap in your hands and 'land'again.2x15x

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>