1 |
A is sitting on the floor with both hands flat on the floor
just outside the thighs. B stands behind A with a ball held
above A's head. B drops the ball and A must catch it with both
hands. The ball is returned to B. A must not look up but look
straight forward. |
2 |
A stands in front of B with the back turned to B and with
the legs spread. B has the ball. The ball is now rolled between
A's leg and A must try to get the ball before it rolls to
far
away (within 3-4 meter) |
3 |
A is standing facing the wall. The distance must match A's
reaction abilities. B stands behind A. B throws a ball against
the wall and A must block/catch the ball when it bounces back
from the wall. B must throw in different ways in order that
the ball bounces back to A in different ways - left and right
- high and low. If A's reactions are fast, A must be close to
the wall. If slow a greater distance must be used. |
4 |
A and B are standing facing each other in a distance of
about 1 1/2 meter. A throws his ball up in the air. At the same
time B throws his ball to A by using both hands. A catches the
ball and immediately pushes it back to B and then catch his
own ball again. A must not throw his ball high in the air, but
only as high that he is able to catch it again in the last second. |
5 |
A and B are sitting with front to each other - distance
about 2 meter and the legs spread. They throw a ball between
themselves in such a way that they have to lean to the side
in order to catch the ball. If possible the ball is caught with
both hands. |
6 |
A is lying on the floor as is making push ups. B stands
in front of A. B throws by turns a ball to the right and to the
left of A, who must block the balls by reaching out with right
and left leg. B must have a number of balls ready so the balls
can arrive in a fast rhythm. |
7 |
same exercise but squatted |
8 |
A is lying on the floor as is making push ups. B stands
in front of A. B throws by turns a bal to the right and to the
left of A, who must block the balls by reaching out with right
and left arm. B must have a number of balls ready so the balls
can arrive in a fast rhythm. |
9 |
same exercise but squatted |
10 |
Same exercise as 6-9, but now with arm blockings to one
side and leg blocking to the other side. Both sides must be
trained. |
11 |
A is lying flat on the back. B throws a ball softly against
A - height of the ball against the chest of A, if A was standing
up. A stands up and catch/block the ball. |
12 |
A stands with the back against B in a distance of 2-3 meter.
B says "Now" and throws a ball to A at the same time. A quickly
turns and catch the ball. The throws must be varied in such
a way that the ball must be caught straight on - to the left
and right - high and low. |
13 |
A is lying on his back with a ball held between the feet.
B stands behind A. A lift his legs and "throws" the ball to
B. B rolls the ball back to A, who again places the ball between
the feet. |
14 |
A stands in front of B with a ball wedged between the feet.
A jumps up with the feet together, moves the legs forward and
throw the ball to B. |
15 |
A and B is lying on the belly with front to each other -
distance about 2 meter. The ball is thrown backwards and forwards
with 2-hand throw and the upper body lifted. |
16 |
A and B stands with front to each other - distance a little
more than 1 meter. The ball is kicked backwards and forwards
between A and B with the inside of the foot. |
17 |
A and B plays volley-ball |
18 |
The goalkeeper sits down on a big ball (diameter close to
1 meter). The feet are placed on the floor. Shots are now performed
in shoulder height on the goalkeeper and he must - without loosing
his balance on the ball - block the shot with his arms. This
exercises teaches the goalkeeper not to drop the upper body
when blocking the shots, but instead stretch the body upwards/outwards.
If the body is leaned outward he will loose his balance. |