Handball training covers technique (passing, catching, dribbling, shooting, feints), individual and collective attacking tactics (break-throughs, crossings, play with the pivot) and defensive tactics (6-0, 5-1, 3-2-1 systems), the fast break, goalkeeping technique and physical conditioning for strength and jumping power.
The program is built from the PlanSports training catalogue for Handball: 52 techniques in 8 families, 26 drills and 10 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 62 min
Day 2
approx. 72 min
Day 3
approx. 77 min
52 techniques in 8 families. For each: what it is, key points and common mistakes. Open a family to see them.
The basic pass: the arm takes the ball back behind the head, elbow at shoulder height, and the ball is released with a whip of the forearm and wrist.
Quick lateral pass, turning the forearm inwards (pronation); the ball comes off the wrist, with no visible preparation, to the teammate alongside.
The back or centre back jumps as if to shoot and, in the air, passes to the pivot, the wing or the opposite back after drawing in the defenders.
Pass behind the body or the head, to a teammate coming out of a crossing or to the pivot.
The ball bounces once on the floor before reaching the teammate; used mainly to the pivot, under the defenders' arms.
Pass over 20 m from the shoulder to a teammate running on the fast break; the ball must arrive in front of him, in stride.
Pass between or past the defenders to the pivot's free side (after a block), from the shoulder, jumping or bounced.
The hands form a "funnel" (thumbs and index fingers close together), the arms reach out to meet the ball and give on contact.
A ball above the head is caught with arms extended, standing or jumping, and brought straight into the throwing position.
A ball below the knee or rolling is caught by bending the knees, little fingers close together.
Catching the ball at speed without slowing down, with the right step for the three-step rhythm that follows.
Catching the ball with one hand, when the other is holding off the defender (pivot) or the ball comes far from the body (wing).
The ball is pushed into the floor with the fingers at hip height, without being caught between bounces.
Long dribble ahead of the body with few bounces, for the individual fast break.
Low dribble close to the body, with the hand away from the defender and the free arm protecting.
With the ball in hand a maximum of three steps is allowed (plus step zero when catching in the air / on one foot); the right rhythm sets up the shot or the pass.
Shot with the foot opposite the throwing hand on the floor after run-up steps; powerful and quick, from 9 m or between defenders.
The basic technique for the backs and centre back: take-off from the foot opposite the throwing hand, jump upwards (over the block) or forwards (towards 6 m), shoot at the highest point.
Shot with the body launched forwards over the goal-area line to shorten the distance to the goalkeeper; you land on your hands and chest, rolling or sliding.
Jump into the goal area towards the centre of the goal to "open" the angle; the shot goes to the far corner, the near corner or with spin.
The pivot catches with his back or side to goal, turns to the free side and shoots, often diving or falling towards the goal.
Penalty throw from 7 m, with one foot fixed on the floor until the ball is released; placed, powerful, with spin or a lob.
The ball is "chipped" over a goalkeeper who comes out or stretches, with a delicate flick of the wrist; common on the wing, on the fast break and on 7 m throws.
The ball is thrown into the floor with sidespin and changes direction after the bounce, going round the goalkeeper; used by wings and on 7 m throws.
Shot with a side-arm or underarm action, past the defenders' block, catching out a goalkeeper who can't see the ball.
Side step to one side that draws the defender, then an explosive break to the opposite side with the ball in hand.
Two successive changes of direction (e.g. left-right-left), for a defender who didn't bite on the first feint.
You fake a shot (arm cocked, trunk rotated) so the defender raises his arms or steps out, then you break past him or shoot on a different line.
You fake a pass to a teammate; the defender opens towards the passing lane and you break through or shoot.
Spinning on the pivot foot with your back to the defender and coming out the opposite side towards goal.
Attacking the space between two defenders and deciding based on their reaction: shot, pass to the free man or feint.
The ball carrier cuts diagonally towards a teammate and passes to him as they cross (behind or in front), so the defenders get mixed up.
The pivot puts his body in the defender's path (without holding or pushing him), freeing the back's break-through or shot.
The attacker stands between the defender and the teammate who is shooting, leaving the defender unable to block the shot from 9 m.
A back, the centre back or a wing goes onto the 6 m line as a second pivot; the attack switches from 3-3 to 2-4 and the defence has to reorganise.
The wing runs along the goal-area line towards the centre, behind the defence, for a jump pass or to become a pivot.
Feet apart, knees bent, weight on the balls of the feet, arms raised with elbows bent, oriented towards the attacker's throwing arm.
Lateral shuffle steps along the 6 m line and forward-back movement between 6 m and 9 m, without crossing the feet.
The defender steps out to the attacker with the ball at 8-9 m, to stop him before he gets into shooting position.
Legally stopping the attacker with the body, from the front, arms bent, without holding him or pushing from the side or behind.
Arms stretched up in the path of the ball shot from 9 m, covering one corner of the goal as agreed with the goalkeeper.
Anticipating the pass and stepping into the line of the ball, or stealing it from the dribble with an open hand, without contact.
The neighbouring defender closes the space the attacker is breaking into, then returns to his man; the basis of zone defence.
The central defender stays between the pivot and the ball, on the ball side, fighting for position and closing the passing lane.
The goalkeeper stands on the bisector of the shooting angle, 1-2 steps in front of the goal, arms up beside the head, knees slightly bent.
The arm (or both) reaches towards the ball with a side step on the same side; the ball is stopped with the palm or held.
The leg on the ball side slides sideways into the corner (lunge or splits), with the arm going down with the same leg.
Balls at hip height are stopped with the arm and leg on the same side (arm-leg block) or with the knee raised.
The goalkeeper closes the near post, then moves out towards the wing as he jumps, reducing the angle and reacting with a star or arm-leg save.
The goalkeeper may advance up to the 4 m line; he reads the shooter, chooses when to react and can invite a side.
On a fast break or a break-through, the goalkeeper comes out towards the attacker, closes the angle and holds his position as long as possible without going down first.
After a save, the goalkeeper immediately looks for the wing or the player breaking on the fast break, with a long shoulder pass.
26 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
The team in possession must make 10 consecutive passes without dribbling; the other tries to intercept. Preceded by shoulder joint mobility and light jogging.
What you need: Half court, two teams, one ball; no dribbling.
Goal: Activation, getting free, passing and catching on the move.
Success: 10 consecutive passes = one point.
Works on: Shoulder pass, Two-handed catch at chest height, Catching on the move, Interception and steal
The pair runs and passes without dribbling, keeping the three-step rhythm; variations: shoulder pass, pronation pass, bounce pass, jump pass.
What you need: Two lines 5-6 m apart, running the length of the court.
Goal: Passing and catching at speed, without travelling.
Success: Length completed without dropping the ball and without travelling.
Works on: Shoulder pass, Pronation pass, Bounce pass, Catching on the move, Three-step rhythm (including step zero)
Deliberately high, low, rolling and wide passes; catch and pass on immediately. At advanced level, one-handed.
What you need: Triangles of 3 players at 6-8 m, 2 balls per triangle.
Goal: Secure catching in any situation.
Success: Balls dropped per minute.
Works on: Two-handed catch at chest height, Catching high balls, Catching low and rolling balls, One-handed catch (pivot, wing)
Receive on the run, three steps and a jump shot over the block into the corner called by the coach. Variation: side-arm shot past the block.
What you need: Goalkeeper, one defender with arms up (or a block made of mats/poles) at 7 m, balls in the centre.
Goal: Jump height and shooting at the highest point.
Success: Percentage of goals and shots on target.
Works on: Jump shot, Side-arm shot (from the hip, past the block), Three-step rhythm (including step zero)
The wing runs, receives the pass from the back, jumps towards the centre of the goal and shoots: far corner, near corner, lob or spin, depending on the goalkeeper's reaction.
What you need: Goalkeeper, passer at back position, wings in the corners.
Goal: Opening the angle and variety of wing shots.
Success: Scoring percentage; variety of shots.
Works on: Wing shot (opening the angle), Lob shot (over the goalkeeper), Spin shot, Diving shot, One-handed catch (pivot, wing)
The pivot fights for position, opens up to the ball, catches the pass (including bounce passes) and turns for a diving shot.
What you need: Pivot and one defender at 6 m, two passers at 9 m, goalkeeper.
Goal: Fighting for position, catching under contact, turning to the free side.
Success: Successful catches and shots on target.
Works on: Pivot shot (turn and shoot), Diving shot, One-handed catch (pivot, wing), Pass to the pivot, Bounce pass
7 m throws taken after exertion, with scoreboard pressure (the losing team does a forfeit). Vary them: powerful, placed, lob, spin.
What you need: Goalkeeper, players after a sprint or a set of hard work.
Goal: Routine and composure on 7 m throws when tired.
Success: Conversion rate.
Works on: 7-metre throw, Lob shot (over the goalkeeper), Spin shot, Saving the 7-metre throw
The attacker receives at speed and tries to beat the defender with feints (simple, double, shot fake) and shoot. The defender steps out, stops him frontally and blocks.
What you need: Channel 4-5 m wide between 9 m and 6 m, goalkeeper.
Goal: Feints at speed and legal individual defending.
Success: Attacker: free shot. Defender: attacker stopped without a suspension.
Works on: Simple body feint (to one side), Double feint, Shot fake, Spin feint (pirouette), Basic defensive stance, Frontal contact (stopping the attacker), Stepping out to the attacker
Series of shots to every zone of the goal, returning to the basic position after each; then wing shots and 1 v 1.
What you need: Goalkeeper, coach or players at 7-9 m, balls.
Goal: Reaction speed and technique in each zone.
Success: Save percentage.
Works on: Basic position and movement along the goal arc, High saves, Low saves (lunge, splits), Mid-height saves, Saving wing shots, Goalkeeper in 1 v 1 (fast breaks, break-throughs)
The attackers use crossings, pass fakes and attacking the gap; the defenders choose between taking over and switching men.
What you need: Two 9 m positions (centre back-back), two defenders, goalkeeper.
Goal: Two-player cooperation and reading the defence.
Success: Free shot or beating the defender.
Works on: Crossing (cross), Break-through (attacking the gap), Pass fake, Jump pass, Help defence (closing the gap)
The pivot sets a block on the back's defender; the back breaks through on the block side. If the defenders switch, the pivot rolls towards the ball and receives.
What you need: Back + pivot against two central defenders, goalkeeper.
Goal: Legal blocking and the back's decision-making.
Success: Free shot by the back or successful pass to the pivot.
Works on: Block by the pivot, Break-through (attacking the gap), Pass to the pivot, Pivot shot (turn and shoot), Marking the pivot
Practise 2-3 team plays (e.g. centre back-back crossing with a pivot block, wing cut-in, screen for the 9 m shot). The defence plays 6-0.
What you need: Half court, full attacking and defending teams, goalkeeper.
Goal: Ball and player circulation, finishing the plays.
Success: Percentage of attacks ending with a good shot.
Works on: Crossing (cross), Block by the pivot, Screen, Wing run (cutting in towards the centre), Jump shot
The centre back (or a wing) goes in as a second pivot after the pass; the two pivots set blocks on the centre of the defence and the backs attack the gaps that open up.
What you need: Half court, 6 v 6, goalkeeper.
Goal: Breaking down a 6-0 defence with two pivots.
Success: Free shots from 6 m or 9 m.
Works on: Transition (second pivot), Block by the pivot, Break-through (attacking the gap), Pass to the pivot
Attack with 7 court players (2-4 or 3-4), looking for the free man through quick circulation; on a turnover, the opponents shoot at the empty goal and the team must get back or switch the goalkeeper quickly.
What you need: Full court, 7 attackers (court player in place of the goalkeeper) against 6 + goalkeeper.
Goal: Exploiting the extra player and safe passing.
Success: Free shots created; no goals conceded into the empty goal.
Works on: Shoulder pass, Jump pass, Transition (second pivot), Set shot (running shot)
The defenders shift with the ball: the one the ball is coming to steps out to 8-9 m, the neighbours close the gaps (help), then everyone drops back to 6 m. Gradually the attackers break through and shoot.
What you need: Six defenders on 6 m, attackers passing at 9 m (no shooting at first).
Goal: Collective movement of the zone defence.
Success: No open gaps; attackers stopped at 8-9 m.
Works on: Basic defensive stance, Defensive footwork (shuffle, forward-back), Stepping out to the attacker, Help defence (closing the gap), Shot block (defensive block)
The advanced defender (at 9-10 m) disrupts the centre back and intercepts passes; the line of 5 slides along 6 m and covers the space behind the advanced defender.
What you need: 6 v 6, half court, goalkeeper.
Goal: Pressure on the centre back and intercepted passes.
Success: Balls won back and passive play provoked.
Works on: Interception and steal, Stepping out to the attacker, Marking the pivot, Help defence (closing the gap)
Three defenders on 6 m, two half-forward defenders (7-8 m) opposite the backs, one advanced defender at 9-10 m. Work on sliding forward and back and on picking up the pivot moving between the lines.
What you need: 6 v 6, half court, goalkeeper.
Goal: Aggressive defence that breaks the rhythm of the attack and forces mistakes.
Success: Balls won back, no free shots from 6 m.
Works on: Stepping out to the attacker, Interception and steal, Frontal contact (stopping the attacker), Marking the pivot, Defensive footwork (shuffle, forward-back)
After a save or a caught shot, the goalkeeper sends a long pass to the wing who has broken immediately; the wing then shoots alone against the opposing goalkeeper.
What you need: Full court, goalkeeper with balls, wings at 6 m.
Goal: Breaking immediately and an accurate long pass.
Success: Shot within 5 seconds of winning the ball.
Works on: Distribution (goalkeeper's long pass), Long pass (fast break), Catching on the move, Speed dribble (fast break), Lob shot (over the goalkeeper)
When the first wave is stopped, the centre back and the backs arrive at speed; quick passing with the extra player and a shot before the defence gets organised.
What you need: Full court, 3-4 attackers against 2-3 defenders retreating.
Goal: Exploiting the extra player in transition.
Success: Free shot in under 10 s.
Works on: Shoulder pass, Catching on the move, Set shot (running shot), Break-through (attacking the gap)
After the shot, the whole team sprints back through the middle; the player nearest the ball slows the fast break, the others close the centre and form the defence.
What you need: Full court; the attack ends with a shot, the coach immediately throws in a ball for the opponents' fast break.
Goal: Stopping the opponents' fast break.
Success: No goals from direct fast breaks.
Works on: Defensive footwork (shuffle, forward-back), Interception and steal, Frontal contact (stopping the attacker)
With the extra player: quick circulation, attacking the gaps, the free wing. Short-handed: 5-0 or 4-1 defence, pulling back towards the centre and pressuring the backs.
What you need: Half court, simulated 2-minute suspension.
Goal: Managing 2-minute suspensions.
Success: Power play: goal; short-handed: opponents' attack without a goal.
Works on: Pronation pass, Wing shot (opening the angle), Help defence (closing the gap), Shot block (defensive block)
Shuttles between 6 m and 9 m with defensive footwork (forward, sideways, back) and 20 m sprints as on the fast break.
What you need: 6 m and 9 m lines, cones.
Goal: Movement speed in defence and in transition.
Success: Consistent times throughout the set.
Box jumps, single- and double-leg hurdle hops, depth jumps with controlled landing, followed by a jump shot.
What you need: 30-50 cm boxes, low hurdles.
Goal: Jumping power for the jump shot and the block.
Success: Controlled landings, increasing height.
Works on: Jump shot, Shot block (defensive block)
External rotations with the band, scapular stabilisation, medicine ball throws, squats, lunges, Nordic hamstring curls, single-leg balance.
What you need: Gym, resistance bands, light dumbbells, medicine balls.
Goal: Stable throwing shoulder, knees protected on landing.
Success: All sets performed with correct technique.
Game on the theme of the week (e.g. a fast-break goal counts double, 5-1 defence compulsory, attack only with rehearsed plays).
What you need: Full court, full teams, referee.
Goal: Transferring the theme to match conditions.
Success: Number of actions that follow the theme.
Fast game with lots of 1 v 1 duels and transitions, with no continuous dribbling in the learning variations.
What you need: Half court across the width, small goals or mini-handball goals.
Goal: Quick decisions, 1 v 1, passing on the move.
Success: Number of goals and successful actions.
Works on: Simple body feint (to one side), Shoulder pass, Jump shot, Frontal contact (stopping the attacker)
The tactical principles of the sport and the drills used to train each.
All six defenders on the 6 m line, in a zone; the one the ball is coming to steps out to 8-9 m, the neighbours help and everyone drops back when the ball leaves. It is the basic system, solid against the pivot and break-throughs, more vulnerable to shots from 9 m.
Drills: 6-0 defence: shifting, stepping out and help, 6 v 6 positional attack in the 3-3 system
Five defenders on 6 m and an advanced defender at 9-10 m who disrupts the centre back, intercepts and reduces long-range shots. The line of 5 must cover the space behind the advanced defender.
Offensive defence in depth: three on 6 m, two half-forward defenders on the backs, one advanced defender. It breaks up the ball circulation and forces mistakes, but leaves space for the pivot and behind the lines; it needs mobile defenders.
Drills: 3-2-1 defence (offensive)
Two advanced defenders mark two dangerous backs, four stay on 6 m. The mixed 5+1 variation marks a single player man to man (usually the playmaker).
Drills: 5-1 defence with an advanced defender, Power play 6 v 5 / short-handed 5 v 6
Three players on the 9 m line (backs and centre back), three on the 6 m line (two wings and the pivot). The attack is built through ball circulation, crossings, pivot blocks and break-throughs into the gaps.
Drills: 6 v 6 positional attack in the 3-3 system, 2 v 2: crossings and break-throughs, Play with the pivot: block and roll (2 v 2)
Through a transition (the centre back or a wing goes onto the 6 m line) the attack has two pivots, who set blocks in the centre of the defence; two players stay at 9 m. Used against compact 6-0 defences and in the 7 v 6 attack.
Drills: Transition from 3-3 to 2-4 (second pivot), 7 v 6 attack (goalkeeper pulled)
First wave: the wings break immediately after the ball is won, and the goalkeeper sends them the long pass. Second wave (sustained fast break): the centre back and the backs arrive at speed and attack the unorganised defence. The quick throw-off after a goal is part of the same idea.
Drills: Direct fast break (first wave), Sustained fast break (second wave) 3 v 2 / 4 v 3
After losing the ball or a shot, the team sprints back through the middle, the nearest player delays the fast break and the defence reorganises on the move.
Drills: Retreating on defence
The goalkeeper is replaced by a court player for numerical superiority in attack. It increases the chances of a free shot, but any turnover can mean a goal into the empty net.
Drills: 7 v 6 attack (goalkeeper pulled)
During a 2-minute suspension, the team with the extra player looks for the free man through quick circulation (usually the wing); the short-handed team tightens towards the centre and pressures the 9 m shooters.
Defends the goal, directs the defence and launches the fast break with the long pass.
Key techniques: Basic position and movement along the goal arc, Low saves (lunge, splits), Saving wing shots, Saving the 7-metre throw, Distribution (goalkeeper's long pass)
Shoots from tight angles on the left wing, is first away on the fast break and defends the edge of the system.
Key techniques: Wing shot (opening the angle), Lob shot (over the goalkeeper), Spin shot, Wing run (cutting in towards the centre), Catching on the move
The shooter at 9 m on the left, usually right-handed: jump shots, break-throughs and passes to the pivot.
Key techniques: Jump shot, Side-arm shot (from the hip, past the block), Shot fake, Break-through (attacking the gap), Pass to the pivot
Organises the attack, calls the plays, breaks through and passes to the pivot.
Key techniques: Crossing (cross), Jump pass, Simple body feint (to one side), Break-through (attacking the gap), Pass to the pivot
The shooter at 9 m on the right, preferably left-handed: jump shots, break-throughs and passes to the wing.
Key techniques: Jump shot, Side-arm shot (from the hip, past the block), Shot fake, Break-through (attacking the gap), Pronation pass
Shoots from tight angles on the right wing (preferably left-handed), breaks on the fast break and defends the edge of the system.
Key techniques: Wing shot (opening the angle), Lob shot (over the goalkeeper), Spin shot, Wing run (cutting in towards the centre), Catching on the move
Plays on the 6 m line, among the defenders: sets blocks, catches under contact, shoots while diving; in defence usually a central defender.
Key techniques: Block by the pivot, One-handed catch (pivot, wing), Pivot shot (turn and shoot), Diving shot, Marking the pivot
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Handball and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
