Team Handball for Coaches, Clubs and Players

	IN PAIRS
1	Clap the hands of the opponent. The players are lying on the floor as if doing push-ups with front against each other. The task is now to hit the back of the opponent's hand, but also to avoid being hit themselves.
2	2 players are sitting with the back against each other - the arms are free. The first player bends forward and the other follows by bending backwards in an arch. The balance must be kept in order not to roll sideward of the others back.
3	One player jumps forward with the feet together. The other player follows behind and holds - with a grip at the hips - the first player slightly back.
4	One player jumps with the feet together straight up. The other keeps the player down with a grip at the hips.
5	One player runs forward while the other - with a grip at the hips - holds the first slightly back.
6	Drop leg 1 One player holds the other players leg as shown in the example. One leg is released and the lying player must avoid that the leg hits the floor. Both legs are trained and it is up to the holding player, which leg will be released.
7	Drop leg 2 One player holds the other players leg as shown in the example. One leg is released and the lying player must avoid that the leg hits the floor. Both legs are trained and it is up to the holding player, which leg will be released.
8	Step on the feet. The players hold each others arms and must try to step (not stamp) on each others feet. At the same time they must try to avoid getting stepped upon. The exercise can also be made without holding each others arms. Again try to step and avoid to be stepped upon. The exercise can be extended in that way that the players also must try to touch each others shoulders and avoid being touched - still with the step moment included.
9	Belly bendings One is working - the other support.
10	Belly bendings 2 A more difficult way of belly bendings, where the hard working player has her legs around the helping player and perform belly bendings. The helping player keeps a firm grip around the other's legs.
11	Climb a player The exercises starts with a player sitting on the back of the other player (riding). The player sitting on the back must now climb all the way around the standing player and end at the starting position. It can be agreed if the standing player must help by supporting the climbing player or just move the arms free. The exercise can be extended in this way: The standing player lies on hands and knees and the other sits on her back. Now the sitting player must climb under the belly of the first and up again. This exercise is certainly not easy.
12	Arm bendings One player is lying on the floor and the other stands with her legs spread. They hold each others hands and the lying player must raise her body by lifting herselves up. The body must be straight. The standing player must not bend forward in this exercise, as it can put a great strain on her back. The exercise can also be performed by using 2 standing players. They stand on each side of the lying player and each hold one of the lying player's hands.
13	One player lies on her belly with arms and legs spread. She must try to "suck" herselves to the floor. The other player must try to turn the lying player around on her back. Arm or legs twist is not allowed.
14	Double push-ups One player is lying on the back with the arms straight up. The other takes hold in the lying player's hands and lean over her. Both now perform push-ups at the same time - bending and stretching the arms at the same time. It is not easy.
15	One player is sitting on the floor with both arm stretched to the sides. The other player moves around her and must jump over the stretched arms.
16	One player stands with her arms stretched horizontal to the sides. The other player stands in front with stretched arms and a hand placed on the back of the first player. The other must now press the first player's arms down. Short pressing movements.
17	The same exercise, but now the first player's arms are stretched forward.
18	One player is sitting on the floor with her legs stretched forward. The other player takes a grip around each of the first's ankles. The first player must now move her stretched legs outward and inward. The other player must hold back.

	SINGLE
1	Bi-cycling on the back The player lies on the floor with the hands folded behind the neck. Bi-cycle movements are performed with the legs raised above the floor.
2	"Angle"-jumps The player jumps high straight up and at the same time stretch her arms over the head. When landing the player squat down and touch the floor with both hands. Then again jumps high into the air with both arm stretched and so on...
3	Leg crossings The player is lying on the floor. The stretched legs are lifted about 10 centimetres above the floor. The legs are now crossed by turns.
4	Frog-jump The player performs frog-jumps (squatted down with both hands on the floor and jumps forward into a squatted position again). The jumps are performed from sideline to sideline.
5	Drawbridge The player is lying on the floor with the stretched legs together. Both legs are slowly lifted up into a vertical position and then slowly down again until they almost touch the floor. Then slowly up again.....
6	Push-ups Ordinary push-ups with the toes against the floor - body straight. The arms bends until the belly is close to the floor and then stretching the arms again. Teach the players, that if they start a push-up they must finish it.
7	Push-ups with a break Push-ups are made as before, but when the belly is close to the floor, a slow counting up to 5 is made before the arms are stretched again.
8	The Polar Bear The player place herselves on the floor as if push-ups should be made - arms straight - body straight and on her toes. The hands are now moved slowly outward and the same are the legs. When a position is obtained in which the player is just able to keep herselves up, the arms and legs are moved inward again. The body must not touch the floor. At last the player keeps her position with arms and legs spread as long as possible before lying down on the floor.
9	Wheelbarrow One player (A) bends forward and places both hands on the floor. The other player lift A's legs and hold a leg on each side of her hips. A now walks on her hands from sideline to sideline. The players switch places and walks back.
10	Upturned wheelbarrow One player sits down and place both hands on the floor. The other player lift A's legs and hold a leg on each side of her hips. A now walks backwards from sideline to sideline. The players switch places and walks back.
11	Push the legs One player is lying on her back on the floor and both legs lifted vertical. The other player now gives the legs a push downwards. The lying player must avoid that her legs gets in contact with the floor. Then the legs are lifted again for another push. Do it about 5-10 times each.
12	Forest-toilet The players stand with the feet spread a little more than the width of the shoulders and the toes pointing outward. The arms are held to the sides. The players now bend down in the knees in such a way that the upper and lower leg makes angle of 90 degrees. This position is kept for 1 minute.
13	Belly-bendings Lying on the floor with the hands folded behind the neck the player performs short liftings of her upper body.
14	Back-bendings Lying on the belly with the hands folded behind the neck the player performs short liftings of her upper body.

	TEAM EXERCISES
1	The players lie down on their belly in a great circle and hold each others arms. 1 player is standing and must now try to pull a player in the circle free by pulling her legs. When a player is pulled free, that player helps the first player in pulling another player free and so on. There is no need to continue until only one is left as it can be quite impossible to do that.
2	The team stands in a long row with about 2 meter distance from each other. The 1st player stands up and the rest of the team lies down as follows: One on her hands and knees, the next flat on her belly, the next again on hands and knees and so on. The standing player must now slide under the first player - jump over the next - slide under the 3rd and so on. When the player has passed the last player in the line she lies down in the opposite way as the last. The new front player stands up - jump over the first player in the line - slide under the next and so on. The exercise continues until all players have been in action.
3	The whole team except one lie down on their back close to each other. The standing player stands in front of the line. The standing player now lie down on her back over the first players and they keep her in the air. That player must now be carried across the whole line. When she reaches the end of the line the coach helps her to her feet and she lies down. Now the front player stands up and will be carried across the line. The exercise continues until all players have been in action.