Handball: goalkeeper exercise

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.

This technique is used to stop half high balls from short distances.Coming forward and making himself as big as possible makes is harder for pivots and players throwing in break situations to focus at the 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.

Between 2 lines, 10 metres apart<BR><BR>3 series, 6 times<BR><BR>hop on one leg, kick the free leg into the air till shoulder height

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.

Exercises for belly muscles<BR><BR>Lie on the floor on your back.<BR>Hands in the neck, elbows pointing forward.<BR>Raise your shoulders off the floor, touch left elbow with right knee and right elbow with left knee.<BR><BR>15x left<BR>15x 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.

Two players, near the goal.<BR>A throws, B stops<BR><BR>3 serie, 6 balls<BR><BR>squat, stop ball left and right hand bottom corner with hand/foot action<BR><BR>

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 circle line facing the goal. The player behind him rolls the ball into the goal. When the goalkeeper notices the ball he goes for it and tries to get the ball before it crosses the goal line.

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.

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.

push ups<BR><BR>3x10x

between 2 lines, 10 mtrs apart- jump off with two feet at the same time and swing your arms stretched out (&quot;hang in the air' for a moment)

stand up - bent down and 'walk' on your hand till you are in press up position2x8x

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

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.

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

Push up position, jump till squat and back again, hands should keep contact with the floor.<BR>4x10x

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.

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. In the meanwhile they act as if there is a low ball to stop.

Goalkeepers pass to each other with two balls. One ball is passed along the floor with the feet, while the other is passed with the hands in the air.

Hampelmann right 2x15x left 2x15x