Handball: Defensive Footwork and Mirror Feints

A partner warm-up where one student attacks with feints and changes of direction without the ball, and the other defends in a ready stance mirroring the moves. It activates leg and hip muscles and prepares handball defensive footwork.

How to play

1. Easy jog with side shuffles, backpedaling and crossover steps between cones (2 min).
2. In pairs in a 4 m (13 ft) lane: the attacker fakes changes of direction and the defender follows in a ready stance (2 min).
3. Switch roles and add a rule: the defender must touch the attacker's hip with a hand at the end of the lane (2 min).
4. 10-second duels: the attacker tries to beat the defender and reach the end line; three per person (2 min).

Rules

• The defender touches the hip with an open hand only, without pushing.
• Each pair uses its own lane to avoid collisions.
• Feet stay apart in the ready stance; legs never cross when defending.

Variations

Adaptations

• Wheelchair user: mirrors with side-to-side chair movements facing a partner.
• Hearing impairment: the teacher marks the start and end of each duel with a gesture.
• Overweight: 6-second duels with 20 seconds of rest.

Learning goals

• Activate leg and hip muscles with sport-specific footwork.
• Improve the defensive ready stance and reaction to feints.
• Prepare the body gradually for explosive efforts.

Equipment for a class of 25

• cones: 30
• pinnies: 14

Teacher tip

Make sure defenders don't stand up as they move: hips low and weight on the balls of the feet.

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