Handball: keeperstraining

Pairs.Push up position, try to unbalance eachother when holding one hand3 series, 5x

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

A en B werpen gelijktijdig hun bal omhoog en vangen elkaars bal.<BR><BR>2x15x

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

Hampelmann links<BR>2x15x

- li voet re hand aantikken, andersom<BR>2x7x

<BR>Oefeningen:<BR>RBS = rechte buikspieroefening<BR>SBS = schuine buikspieroefening<BR> <BR>Oefening : RBS<BR>? Uitgangshouding: ruglig, knieen gebogen, benen over elkaar kruisen ( heup 90 ), voeten van de mat<BR>? Bovenlichaam van de mat aftillen, richting het plafond<BR>? 15 - 20 keer ( 2 tellen vashouden )

keeperstraining<BR> <BR>thema's : kracht / techniek <BR><BR>individueel <BR><BR>materialen : bal<BR> <BR>A staan in spreidstand, bal in 8 om voeten rollen 2 25 <BR><BR><BR>B langzit, tippen met bal, na elke tip been onder de bal door<BR>- li been 2 SERIES 25 HERHALINGEN<BR>- re been 2 SERIES 25 HERHALINGEN<BR>- twee benen tegelijk 2 SERIES 25 HERHALINGEN <BR><BR>C bal tippen in hurkzit<BR>- li hand 2 SERIES 50 HERHALINGEN<BR>- re hand 2 SERIES 50 HERHALINGEN<BR>- rondom, overnemen li / re hand 2 SERIES 25 HERHALINGEN<BR><BR>D ligsteun, bal tippen<BR>- li hand 2 SERIES 50 HERHALINGEN<BR>- re hand 2 SERIES 50 HERHALINGEN<BR><BR>E tegelijk 1 bal omhoog gooien en met de andere hand tippen, ongeveer 15 mtr afleggen<BR>1 SERIES 5 HERHALINGEN<BR> <BR>F in hurkzit lopen, 15 mtr, gewoon lopen terug<BR>2 SERIES 3 HERHALINGEN <BR><BR>G spreidstand, bal in een zo groot mogelijke cirkel rond je heen rollen over de grond <BR>2 SERIES 10 HERHALINGEN

<BR>- sprongetjes 2 benig, voor-achterwaarts, nu afzet met 1 been <BR>2x18x

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.

Between 2 lines, 10 metres apart 2 series, 3 times 3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the air Between 2 lines, 10 metres apart 3 series, 6 times hop on one leg, kick the free leg into the air till shoulder height <br><Br> flexibility lie 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 hop 3x5x <br><Br> reaction A 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. 2x15x <br><Br> power Lie 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 ups 3x10x Hammpelmann left Hampelmann right 2x 15x Hampelmann = 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 high 2x10x

Between 2 lines, 10 metres apart 3 series, 6 times Action as if to stop a ball left hand bottom corner, same on the right Between 2 lines, 10 metres apart 3 series, 6 times hop on one leg, kick the free leg into the air till shoulder height Between 2 lines, 10 metres apart 3 series, 6 times side steps, turning arms for/backwards <br><Br> Two players, near the goal. A throws, B stops 3 series, 25 balls stand, two hops on both legs, then stop ball in left hand bottom corner same on the other side Two players, near the goal. A throws, B stops 3 series, 25 balls A sits on his knees, and stops balls with his feet same on the other side Two players, near the goal. A throws, B stops 3 series, 25 balls squat, stop balls in left and right top corner same on the other side <br><Br> Pairs. A on his belly, come up a bit, catch and pass ball from/to B. 3x15x Pairs. A on his back, heavy ball between his ankles, lift it and B tales tit and puts it down again. 3x15x Pairs. Back touching. Try to stand up without using your hands. 3x12x

B1 and B2 throw at the goal.<BR>Goal keeper gets the ball and passes to B3 or B4.<BR><BR>

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

Between 2 lines, 10 metres apart<BR><BR>2 series, 6 times<BR><BR>- run forward, backward

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.

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>

Hampelmann right 2x15x left 2x15x

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>

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.

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

A en B hebben beide een bal. A werpt eigen bal omhoog, vangt de bal van B <BR>en speelt deze ook weer terug en vangt vervolgens weer de eigen bal<BR><BR>3x20x

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)

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.

- spreidstand, handen tussen benen, handen achter hoofd<BR>15x

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

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

Twee keepers waarvan een met de rug naar de muur op ongeveer 2 mtr ervan vandaan met de ogen dicht. 1 rolt bal tussen benen van 2 door tegen de muur, 2 draait om en tracht bal te stoppen. 4x10x <BR><BR>Buiklig (medicine)bal vangen, rol maken terug werpen. 4x8x <BR><BR>Keeper staat op een bepaalde lijn. Voor hem liggen 4 ballen op 6 mtr van de lijn verwijderd met ongeveer 3 mtr tussenruimte. Schuiven, ter hoogte van een bal een afweerbeweging laag maken, sprint naar de bal, oppakken en naar trainer werpen, terug naar de lijn, schuiven, etc. 3x <BR><BR>Twee keepers achter elkaar met het gezicht naar de muur. 1 werpt bal tegen de muur, 2 weert af. <BR>Of de bal moet weer gevangen worden voordat hij de grond raakt. 4x10x <BR><BR>Twee keepers achter elkaar met het gezicht naar een hoek van twee muren. 1 werpt bal tegen de muur, 2 weert af. 4x10x <BR><BR>Twee banken op 3 mtr van elkaar daarna een valmatje. Keeper springt over eerste bank (1 of 2 voeten) maakt twee afweerbewegingen li en re laag uit, vangt bal van trainer werpt deze terug, springt over tweede bank (1 of 2 voeten) maakt twee afweerbewegingen li en re laag uit, pakt rollende bal van trainer werpt deze terug, koprol met daarna twee afweerbewegingen li en re laag. 3x3x <BR><BR>Keeper ligt op val mat, ruglig. Gaat zitten, weert bal af met li hand, gaat liggen, gat zitten, weer met re hand bal af, koprol achterwaarts en twee ballen afweren laag li en re. 4x10x<BR> <BR>Bank op 5 mtr van een muur. Keeper springt over bank (1 of 2 voeten) en weert bal af die door 2 tegen de muur is geworpen. 4x10x<BR> <BR>Keeper 1 zit tussen twee anderen in die ballen laag naar hem toe werpen. Na elke afweerpoging halve draai naar ander toe. 4x10x<BR> <BR>Keeper staat zo?n 5 mtr naast zijn doel. Aldaar staan op 3 mtr afstand twee pionnen. Speler A werpt een der pionnen om, keeper tracht bal af te weren, daarna meteen doorschuiven naar het midden van het doel alwaar hij een hoge bal moet stoppen. 4x10x <BR><BR>Keeper met gezicht naar de muur op 1,5 mtr afstand. Trainer schijnt met zaklamp op de muur, keeper moet dit lichtpunt zo snel mogelijk aanraken. 4x10x <BR><BR>Drie keepers of spelers. Keeper in het midden die tussen twee pionnen staat. Keeper stopt ballen van de twee andere spelers die op 5 mtr aftand aan elk een kant van de pionnen staan. 4x10x <BR>

kikkersprong : zo hoog mogelijk<BR>3x5x

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.

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

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