Drills · Warm-up

    Handball warm-up drills

    Warm-up drills to get a handball team switched on — ball-handling circuits, dynamic mobility with the ball, and passing rondos that raise the tempo.

    Ball-handling circuit

    Waking up hands and feel for the ball before training.

    AgeU8+Players1–20Time6–8 minIntensityLow

    Set-up

    One ball per player, spread out with space to move.

    How it runs

    1. Figure-eights around the legs, then quick hand-to-hand taps.
    2. Ball around the waist and head, changing direction on a call.
    3. Finish jogging while dribbling and changing hands.

    Coaching points

    • Fingertips, not palms — build soft, controlled hands.
    • Eyes up as soon as players are comfortable, to add game realism.
    • Keep it brisk; this is activation, not a skills session.

    Dynamic mobility with the ball

    Raising body temperature and mobilising the joints used in handball.

    AgeU10+Players1–20Time8–10 minIntensityLow

    Set-up

    Players spread across a third of the court, one ball each or in pairs.

    How it runs

    1. Walking lunges holding the ball overhead, then adding a torso rotation.
    2. Leg swings and hip openers between short jogs.
    3. Build to skipping and easy strides with a pass at the end of each length.

    Coaching points

    • Control each movement — mobility, not stretching to the limit.
    • Progress from slow and small to faster and fuller range.
    • Land softly through the whole foot on every skip and stride.

    Passing rondo warm-up

    Sharp passing and quick decisions while raising the tempo.

    AgeU11+Players5–10Time6–10 minIntensityMedium

    Set-up

    A circle of players (5–8) with one or two defenders in the middle.

    How it runs

    1. Outside players keep the ball away from the middle defenders with quick passes.
    2. A defender who wins the ball swaps with the player who lost it.
    3. Limit outside players to two touches to speed up decisions.

    Coaching points

    • Show a target hand before the ball arrives.
    • Pass to the open side, away from the defender.
    • Move after you pass — don't stand and watch.

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