Multitasking: Catching and Throwing with 2 Balls and Hand change with Seniors
This exercise combines catching, throwing and watching. Player A initially holds a handball in his right hand, captures...
Clean stretching jumps with arm swing and focus on balance
Jump up in a slightly flexed hip to shoulder wide standing position with active arm use and then briefly remain in the l...
Lateral rotational jumps
In a slightly flexed hip to shoulder wide standing position, perform fast rotational jumps (hip rotation with stable upp...
Tapping run with arm movement
In the half-high knee bend alternately fast bale contacts on the ground (short contact times) with slow-motion arm work...
Knee lift run and heel in 3-step rhythm
While running, always pull the right knee up a little faster (then ground contact) and then actively pull the right heel...
One-sided knee lift run
In the forward movement pull only the right knee (if you would put the right leg forward) upwards into a 100° angle of t...
Rhythm – Rope Jumping – Stepping out with one Leg
Players jump rope with both legs. They alternate landing with both feet together and stepping out with one of the legs....
Rhythm – Rope Jumping – Open/Close Forward/Back
Players jump rope alternating opening and closing the legs as they land. They also alternate separating their feet forwa...
Rhythm – Rope Jumping – Crossing the Arms
Players jump rope with both feet together but cross and un-cross the arms as they jump. Training goal: This drill is d...
Rhythm – Rope Jumping – Both Feet Together
Players jump rope with both feet together. Training goal: This drill is designed to work on coordination and rhythm an...