Handball-specific endurance training in game-like situations (TU 15)

Description:

This training unit contains a playful, handball-specific endurance unit. Each exercise is characterized by a high running intensity and is directly related to the handball game. After warm-up and ball familiarization as well as goalkeeper warm-up shooting, an endurance course is done. In this, two players have to accomplish a task as opponents. Which team is the first to score eight times? A sprint contest completes this intense training unit.

The training unit consists of the following key exercises:

- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)

- Ball familiarization (10/20)

- Goalkeeper warm-up shooting (10/30)

- Endurance course (50/80)

- Sprint contest (10/90)

Training unit total time: 90 minutes

Difficulty level:

High level (youth teams under 17 years of age and adult teams)

Publishing information

1st English edition released on 09 Aug 2017

German original edition released on 07 Nov 2016

ISBN: 978-3-95641-304-9

Published by DV Concept

Editors, design, and layout: Jörg Madinger, Elke Lackner

Proofreading and English translation: Nina-Maria Nahlenz

This publication is listed in the catalogue of the German National Library. Please refer to http://dnb.de for bibliographic data.

The work and its components are protected by copyright. No reprinting, photomechanical reproduction, storing or processing in electronic systems without the publisher's written permission.

Key

Cone

Offense player

Defense player

Small gym mat

Ball box

Large vaulting box

Hurdle

Balance bench

Hoop

Equipment required:

- 10 cones

- 2 hurdles

- 1 balance bench

- 6 hoops

- 3 small gym mats

- 4 large vaulting boxes

- 2 ball boxes with 20 handballs

TU 15-1 Warm-up/Stretching (10/10)

Course:

- Each player independently dribbles across the court.

- The players have to change their running moves and dribble constantly (forwards, backwards, sidesteps, hopping, jump shots).

- Depending on how often the coach whistles, the players have to do the following exercises:

→ One whistle: The players try to score a basketball basket as fast as possible and afterwards run into the center circle.

→ Two whistles: The players try to hit the goalpost from the 6-meter line as fast as possible and afterwards run into the center circle.

→ Three whistles: The players throw the ball straight into the air and have to turn around three times. They must not drop the ball afterwards. If they catch the ball after the third turn, the players run into the center circle.

- The last three players each have to do five quick jumping jacks.

- Between the exercises, the players keep running across the court.

- The players perform stretching exercises individually/together.

TU 15-2 Ball familiarization (10/20)

Setting:

- Position 10 cones, six hoops, and 1 small gym mat as shown in the figure.

- The players spread out behind the backmost cones (at least two players per cone). Two players ( and ) have a ball.

- The coach has some extra balls.

Course:

- and start the course simultaneously, make a piston movement towards the cone in the front (A), and pass the ball into the running path of and (B).

- After the pass, they move back and line up at the next position (C).

- and also make a piston movement towards the cone in the front and pass the ball into the running path of the next player on the other side (D).

- After the pass, and each do an additional exercise:

→ runs through the hoop course at a fast pace, touching the ground only one time per hoop (E), runs around the cone, and lines up again (F).

→ does a somersault on the gym mat (G), runs around the cone and lines up again (H).

- The course is continuously repeated.

- If a player loses a ball, the coach quickly passes a new one.

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