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.