Handball: hampelman

Hampelmann left, squat jump, Hampelmann right.2x5xHampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up.

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 air

Hampelmann right 2x15x left 2x15x

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

Hampelmann right 2x15x left 2x15x

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.

Goalkeepers start on one side of the court and move across to the other. While doing so, they will act as if there is a ball coming from close range that they need to stop. Aim for 5 "saves" in each run, and players should run twice up and down the half court.

Between 2 lines, 10 metres apart<BR><BR>2 series, 3 times<BR><BR>3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the air<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.

Between 2 lines, 10 metres apart<BR><BR>3 series, 6 times<BR><BR>sit, stand, 3 steps, Hampelmann, backwards, sit etc<BR><BR>

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

Goalkeepers start on one side of the court and move to the other side. While moving, they will roll a ball a short distance in front of them, before running after it and picking it up. This is repeated all the way across the court. Aim for 8 pick ups across the half court, and goalkeepers should be running up and down the half court twice.

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><BR>15 to 20 times, hold for 2 seconds.

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.

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 apart2 series, 6 times- run forward, backward Between 2 lines, 10 metres apart2 series, 6 timesside steps,crossing legs <br><Br> 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 <br><Br>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. <br><Br>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

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

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>

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

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

<BR>twee-tallen <BR><BR>A ligsteun, B speelt ballen li en re aan, A stopt bal met hand<BR> 2x25x

<b>tussen twee lijnen, 10 mtr uit elkaar</b><BR> <BR> - voorwaarts heen, achterwaarts terug<BR> 5x <BR><BR> - voorwaarts huppen met arm draaien (&quot;even-blijven&quot; hangen moment)<BR> 5x <BR><BR> - zijwaarts schuiven<BR> 5x <BR><BR> - zijwaarts schuiven met armdraaien<BR> 5x <BR><BR> - ontspannen armen draaien voor/achter/zijwaarts<BR> 5x <BR><BR> - idem, met springen<BR> 5x <BR><BR> <b>lenigheid </b><BR> - spreidstand, li hand re voet aantikken, andersom<BR> 25x <BR><BR> - spreidstand, handen tussen benen, handen achter hoofd<BR> 15x <BR><BR> - spreidstand bovenlichaam li - re<BR> 15x <BR><BR> - heupdraaien<BR> 25x <BR><BR> - spreidhurkzit li - re<BR> 5x <BR><BR> - zit een been voor ander achter, neus op knie, wisselen<BR> 15x <BR><BR> - sprong, beide knieen optrekken tot borsthoogte<BR> 3x5x <BR><BR> <b>2-tallen in het doel:</b><BR> A schiet, B stopt ballen<BR> <BR> - stand, rol achterwaarts, terug, uitvalspas re-li hoog bal stoppen<BR> 3x5x <BR><BR> - stand, bal vangen li-laag, bal terug werpen, uitvalspas re-hoog schot stoppen<BR> 3x25x <BR><BR> - stand, uitvalspas re-laag, bal terugrollen, uitvalspas li-hoog bal stoppen<BR> 3x15x <BR><BR> - hurkzit, uitvalspas li-re laag, bal stoppen met hand<BR> 4x5x <BR>