1
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Rotate ball on a finger The ball is thrown in the air with an
inside or outside spin - is caught on the tip of one finger (pointing-
or middle finger) and is balanced spinning on the finger tip.
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2
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Walk and hold a ball in balance on the back of the hand The ball
is placed on the back of a hand (not on the fingers, where the pointing
- and little finger can support the ball). Then walk around while
keeping the ball in balance.
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3
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Catch the ball between the legs - in front or behind The ball
is held in both hands with the body bend over. The ball is now tipped
a little bit upward and backward - the arms are but behind the legs
and the ball is caught with both hands. The ball is again tipped
a little bit upward and forward - the arms are moved in front and the
ball is caught again.
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Example
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4
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Catch the ball between the legs - in front or behind The ball
is held between the legs with right hand in front and left hand behind
the legs. The ball is now tipped a little bit upward – right hand
is moved behind the legs and left hand in front and the ball is caught.
Again the ball is tipped and the arms change place.
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Example
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5
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Ball in the air - clap behind the back - catch The ball is thrown
up into the air. Then the arms are put behind the back and a hand
clap is performed. The arm's forward again and the ball is caught.
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6
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Throw a ball up into the air - clap your hands in front - catch
The ball is thrown up into the air and the player claps her hands as
many times as possible before the ball is caught again.
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7
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Roll a ball around the body The player sits on the floor with
the legs stretched forward. Now the ball is rolled all the way around
the body and around the legs (which are kept straight)
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8
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Ball under the back The player is lying on the back. The ball
is now rolled around the head to the other hand - then to the hip.
The body is lifted and the ball is rolled under the body to the
first hand again and so on.
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9
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Ball into the air - sit down - stand up - catch the ball The ball
is thrown up into the air. The player sits down and stands up immediately
again and catches the ball. Work with fast movements instead of
very high balls.
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10
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Ball into the air - forward roll - catch The ball is thrown up
and forward into the air. Now a forward roll is performed and the
player must be able to catch the ball again standing.
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Example
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11
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Dribble between the legs while walking Walk forward while the
ball is dribbled with right hand. When the right foot is put forward
the ball is bounced between the legs and up into left hand. Now
left foot is put forward – then right and then left again while dribbling.
When the left foot is put forward the ball is bounced between the
legs and up into the right hand. One step - one step - one step
and bounce
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12
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Dribble - sit down - stand up While the ball is being dribbled
with right hand the player sits down with the legs stretched out.
Then the player stands up again. The exercise must be practised
with both hands.
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13
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Dribble - lie down - stand up While the ball is being dribbled
with right hand the player lies down on the belly. Then up again.
The exercise must be practised with both hands.
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14
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Throw a ball from hand to hand - arms stretched to the sides The
player stands with the arms stretched out to the sides and a ball in
one hand. The ball is thrown in a curve over the head into the other
hand of the stretched arm. Then back again.
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15
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Screw the ball between the legs from behind The player stands
with the legs spread and holds a ball behind the neck with both hands.
The body is bend backwards and the ball is now screwed with both
hands (thumbs moved upward) in such a way that when the ball hits the
floor it will jump up again in front of the player, who catches the
ball in front.
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16
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Throw the ball over the head - catch in front and behind The ball
is held with both hands in front of the body. Now the ball is thrown
over the head and is caught again behind the back. The ball is tipped
back again over the head and caught in front of the body. The exercise
can be performed standing or walking.
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17
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Dribble the ball around the body The ball is dribbled all the
way around the body in such a way that the ball is dribbled with right
hand when it is on the right side and left hand on the left side.
The ball is dribbled a couple of times to the right and then a couple
of times to the left.
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18
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Run forward with a ball between the knees The ball is held between
the knees and the player runs forward without loosing the ball.
Can be made as a race.
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19
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Dribble a ball around the body - between the legs - to the right
- to the left The ball is dribbled around the body in various ways.
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20
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Lie on the back - throw the ball up into the air - roll sideways
- catch the ball The player is lying on the floor. The ball is
thrown up into the air and the player rolls sideway a full turn until
she is lying on her back again and the ball is caught. Then again
while rolling to the other side.
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21
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Roll the ball backwards and forwards under the legs. The player
sits on the floor with the legs stretched forward. The ball is rolled
backwards and forwards between the hands and under the legs, which are
lifted each time the ball must pass.
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22 |
Screw the ball to one self. The ball is
thrown forward with an inside screw (thump down). The ball must
hit the floor in a distance of about 1-2 meter from the player and change
direction in such a way, that it jumps back to the player. |
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23 |
Ball behind the back. The ball is led behind
the back and thrown over the opposite shoulder in such a way, that it
can be caught again in front of the body. |
Example
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24 |
Slow - fast dribbling The ball is dribbled
while standing. Now the knees are bended slowly and the body is leaned
slightly forward. Bend down into a squatted position while dribbling.
Then slowly up again. |
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1
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In pairs - two balls - ball up into the air - catch - return - catch
The first
player throws the ball up into the air. The second throws with a
2-hand pass her ball to the first, who catches the ball with both hands
and pushes it back again. Then the first thrown ball is caught again.
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2
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Pass the ball back against back - high - low The players stands
back against back and one of them holds the ball. Now the ball is
passed in such a way that one of the players turns the body to the left
and the other turns the body to the right. Then the ball is passed
back by turning the body to the other side. The drill can be varied
in such a way that the ball must be passed high over the shoulders,
low by the knees/feets or high on the right side and low to the other
side.
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3
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Sit down - stand up with a ball on the back The players are standing
back to back with a ball between their shoulder blades. Both players
now sit down while keeping the ball in place and then up again.
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4
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Pass the ball over the head with the legs The players are lying
on the floor head against head. One players holds a ball. This
player now lift the upper body and places the ball between the feet.
Then the player lie down again and lift the legs over the head in
such a way that the other player can take the ball with the hands.
The other now performs the same movements.
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5
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Turn all the way around with a ball between them selves The players
stand with front to each other with a ball squeezed between their chests.
Now both players slowly turn around and try to keep the ball between
them selves without using the hands.
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6
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Running forward with a ball between the shoulders. The players
stand side by side and hold a ball between themselves at the shoulders.
They run forward while keeping the ball between their shoulders.
It is a good idea to run in step.
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7 |
Screw a ball to each other The players stand in front of each
other with a distance of about 3 meters. The ball is thrown outward
so that it bounce in the center between the players and about 1 meter
to the side. When the ball is thrown it must be screwed inside so
that it changes direction against the receiving player. The more
the players are able to screw the ball the further distance to the outside
can be used. |
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