Handball: goalkeeper exercise

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.

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.

Goalkeepers start on one side of the court and move forward to the other side. Players will make short, sideward jumps left and right while they move across the court. Drill should be done twice up and down half of the court.

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.

Form a queue in the corner and move towards goal, shooting at an angle. Throw balls which can be stopped by the goalkeeper. So make your players throw precisely and with not too much force.

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)

This technique is used to stop half high balls from short distances.

Drill to warm up goalkeeper.<BR><BR> 1 passes to 2 who shoots at the goal.<BR> Put more players at positions 2 and 3.<BR> Players change places after shooting.<BR><BR> Variations in shooting techniques :<BR> - center shot<BR> - jump shot high<BR> - jump shot far<BR> - hip height center shot<BR> - center shot while running<BR>

Sprint towards a cone and back again, touch a goalpost and sprint again.Between 2 lines, 10 metres apart is also possible.<br><br><br>

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.

Players first go through the speedladder and then sprint around their group and then throw at the goal to warm up the goalkeeper. Players: give a good stoppable shot for the goalkeeper. Series of shots - on the hands
 - high
 - half high
 - knee height
 - low
 - bounce balls

Goalkeepers stand with a ball in front of them. They will throw the ball up high, quickly sit down, and catch it whilst sat. When seated, players will again throw the ball high in the air but this time they will stand up quickly and catch it while stood. This continues in the same way. Players should perform 2 sets of 10 catches. 2 series of 10 attempts.

Goalkeeper stands on the goal line. A player throws a ball at the goal, which the goalkeeper tries to stop. Once under control of the ball, he throws a fast break pass to one of the players half way up the court. Behind the goal there is the coach raising left or right arm to show which break player must run.

Goalkeepers start on one side of the court and move forward to the other side. Whilst doing so they, they squat, go high and then return to the squat position. Aim for 8 squats during each run, and players should go up and down the half court twice.

Goalkeepers start on one side of the court and move forward to the other side. While doing this, they make short sideways movements from left to right with their hands in the air as if ready to make a save. Players should go up and down the half court twice.

Goalkeeper stands on the goal line. He sprints forward, touches the ball of the blue player, who throws it high over the goalkeeper's head into the goal. When the goalkeeper has touched the ball he goes for it and tries to get the ball before it crosses the goal line.

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.

Between 2 lines, 10 metres apart<BR><BR>3 series, 6 times<BR><BR>side steps, turning arms for/backwards

A and B close together.<BR>A drops ball, B stops it with hand-foot action.<BR><BR>2x15x

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.

Hampelmann right 2x15x left 2x15x

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.

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