Handball training

Three players in a triangle 4–5 m apart. Pass and follow your pass to the next cone.

Two lines at 9 m. Pass, sprint into the gap, take the return, finish.

Run-up, ball armed at shoulder height during the run, explosive third step (left-right-left for a right-hander), take-off, opposite knee high, whip the arm through and land on the take-off leg.

Start in the wing channel, catch on the run, jump INTO the court to open the angle, long flight, delayed release over the advancing keeper.

Facing the defender at 9 m: commit one way (hard step + shoulder), explode the other.

Half or third of a court, small goals or target zones. Pick a constraint: 3 passes before scoring, bounce pass mandatory, goals only from a jump shot.

On a turnover or save: 1st wave = wings sprint the channels, long outlet if it's on; otherwise 2nd wave = 2–3 support players carry the ball up with short passes before the defense sets.

Provoked turnover: on the signal, sprint back, protect the central lane first, cut the long pass to the sprinting wings.

1-on-1 full or half court: bent posture, side steps without crossing the legs, arm's-length distance, steer the carrier outside.

One ball each, free space. Roll it round the waist, figure-of-eight through the legs, bounce and catch, throw up and clap before catching.

In pairs, one ball, walking side by side across the court and back.

Six to eight players in a circle. Pass across the circle, then run and take the place of whoever you passed to.

Two teams in a marked area, no goal. The team in possession tries to string ten passes together; the other team tries to intercept.

Hoops, cones or chalk squares hung in the goal corners. Throw from a standing position, opposite foot forward, and hit a target.

Short queue, one ball each. A short run towards the 6 m line, throw before the line, land on two feet.

All the players line up on one side with a ball, one or two catchers in the middle.

Two small goals, short queues. Each player keeps goal for one minute against gentle throws from 6 m, then rotates out to shoot.

Three cones or skittles stand in a small zone. One player guards them with hands and feet while the others roll or bounce the ball to knock them down.

Four or five stations round the hall: hop through hoops, crawl under a bench, balance along a line, forward roll on the mat, catch and throw against the wall.

On the keeper catching the ball, the whole team sprints to the far goal, passing forward as they go, and finishes.

Two teams, no goals. Each team has a captain standing in a hoop at the far end.

Play 4 v 3 (or 3 v 2) with keepers on a third of the court. The attack always has a spare player.

The real game, scaled down: about 20 × 13 m, goals 2.40 × 1.60 m, size 00/0 ball, four court players plus a keeper, mixed teams.

One attacker starts on their own goal line with the ball, a team-mate stands in their own goal area.

3 v 3 in a square with four small cone goals — two to attack, two to defend.

The pivot sets a stationary screen on defender #2; the back crosses shoulder-to-shoulder and shoots from 9 m or feeds the pivot rolling off the screen.

Series of 5–6 rapid shots, varied heights and corners, reset to base stance between each.

Three shooters (left wing, centre, right wing) circulate the ball; the keeper repositions on every pass, moving BEFORE the ball is released.

Flat-shot feint in which the wrist passes under the ball at release, collapsing the ball’s speed and beating a goalkeeper who has already committed.

The wrist imparts strong rotation, the ball appears to be leaving the frame and then curves back into the goal — most often after a floor bounce.

Aerial pass into the airspace over the goal area; the receiver catches in flight and shoots — or feeds a team-mate — before touching the floor.

Jump-shot feint in which the shooter arms up, jumps, releases the ball to the floor while airborne, recovers it on landing and continues the attacking action.

Shot released at hip level, planted or airborne, instead of the standard shoulder-height release.