Team Handball Goalie Warm-Up Shooting Progression

A pre-game team handball routine in which shooters aim at agreed spots with gradually increasing power so the goalie warms up safely. It works shooting accuracy, injury prevention, and respect for teammates.

How to play

1. Two groups of 12, one per goal: a goalie and the rest in line at 7 m (23 ft), one ball for every two.
2. High phase (2 min): soft set shots to the top corners, called out first ('top right').
3. Low phase (2 min): shots along the ground to the bottom corners so the goalie stretches legs and hips.
4. Mid-height (2 min): shots to the sides at waist height, a bit harder.
5. Open phase (2 min): shots from 9 m with a run-up step to any spot, never at full power.
6. Rotation (2 min): a new goalie steps in; each shooter gets the ball and returns along the side.

Rules

• No shots at the head; a shot to the face means losing a turn.
• Shoot only when the goalie is set.
• Power increases phase by phase.
• Retrieve balls outside the goal area.

Variations

Adaptations

• Limited mobility: shoot from a fixed spot at 5 m or guard a cone goal.
• Shyness or fear of the ball: play goalie only in the high phase with a foam ball.
• Higher fitness: sprint to half court and back between shots.

Learning goals

• Aim shots at a specific area of the goal.
• Follow an intensity progression that protects the goalie.
• Warm up the goalie with big high and low reaches.

Equipment for a class of 25

• balls: 12
• cones: 4
• Team handball goals: 2

Teacher tip

Explain that a cold goalie gets hurt and warming the goalie up is the whole team's job. With no goals, use two cones 3 m apart.

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