Handball Pitching, Dribbling & Footwork Drills
Pitching Exercises
Exercise 1: Pitching from a Stationary Position
Description:
Develop basic throwing technique without movement.
Starting Position:
All players stand behind the six-meter line in front of the goal, without a goalkeeper.
Task:
One student at a time throws the ball into the goal.
Variations:
- Specify the target location for the pitch (e.g., top left corner).
- Five students, each with a ball, position themselves behind the six-meter line (at specific offensive positions like backcourt and wing). On the coach’s signal, everyone must pitch simultaneously.
- Introduce a sequence where each player throws in turn, now with a goalkeeper present.
Exercise 2: Pitching with Movement
Description:
Practice throwing after moving towards the goal.
Starting Position:
A line of players in the center back position, each player with a ball.
Task:
Perform the pitch freely, without necessarily using the three-step rhythm. The shot can be taken between the nine and six-meter lines. The coach can correct the elbow position and ensure the support leg on the floor is opposite the throwing arm.
Variations:
- Perform pitches alternating throwing arms.
- Specify the target area within the goal (divide the goal into sections).
- Increase the shooting distance from the goal.
Exercise 3: Jump Shot Pitching
Description:
Introduce the jump shot technique.
Starting Position:
Three lines of players at the center back, left back, and right back positions.
Task:
Each player must perform a jump shot. Initially, the coach should not interfere with the player’s movement (dribbling, three-step rhythm) but focus on correcting the take-off foot used to propel the player for the jump shot.
Variations:
- Place a cone (lying flat) for the player to jump over during the aerial phase of the shot.
- Increase the shooting distance from the goal.
- Vary shooting positions based on the starting line.
Dribbling Exercises
Exercise 1: Individual Dribbling
Description:
Focus on ball control while stationary and moving.
Starting Position:
Each player has a ball and is spread around the court.
Task:
Perform dribbling sequences described by the coach, who provides corrections on hand and arm position over the ball.
Variations:
Increase complexity progressively:
- Dribble while standing still.
- Dribble while stooping down, sitting, and lying down, then returning to standing.
- Dribble while walking.
- Dribble while running.
- Incorporate sudden stops.
- Incorporate changes of direction.
- Perform all variations using both hands.
Exercise 2: Dribbling Using Cones
Description:
Practice dribbling with changes of direction.
Starting Position:
A line of players at the end line, facing a row of cones placed at varying distances.
Task:
Players dribble through the cones in a zigzag pattern, first walking and then running. Practice using one hand and then the other.
Variations:
- Decrease the space between the cones.
- Dribble backwards through the cones on the return trip.
- Incorporate circling around specific cones.
Progression Exercises
Exercise: Progressing with Three Steps
Description:
Introduce the basic three-step footwork pattern.
Starting Position:
Various materials (e.g., three stretched ropes, three hoops, three foot outlines drawn on the floor) are placed between the six-meter and nine-meter lines.
Task:
Athletes perform a forward progression using three steps, focusing on correct foot placement according to the materials or markings on the floor.
Variations:
- Perform three steps while walking.
- Perform three steps while running.
- Encourage a gradual increase in execution speed.
- Increase the length of the steps.
- Include a jump at the end of completing the three-step sequence.
Three-Step Rhythm Exercises
Exercise 1: Basic Three-Step Rhythm
Description:
Combine the three-step footwork with ball handling.
Starting Position:
Same as the previous progression exercise, but players now hold a ball.
Task:
Perform the three-step progression while holding the ball securely with one hand.
Variations:
- Same as the previous progression exercise.
Exercise 2: Three-Step Rhythm with Shot
Description:
Integrate the three-step rhythm into a shooting action.
Starting Position:
Same as the previous exercise, but each player is positioned in front of the goal near the nine-meter line, holding a ball, ready to shoot.
Task:
Perform the three-step rhythm and then shoot at the goal.
Variations:
- Increase the speed of execution.
- Increase the distance from the goal for the shot.