I'm a handball trainer and coach for a couple of teams in our club. All the teams have two training's, each a hour long at minimum.

I am looking for simple exercise which can be done without using any weights since we don't have any materials available. The purpose of the exercises should be to increase the speed and strength for the players.

At the moment I give them a strength or speed circuit for an half hour or so. A speed circuit will contain a lot of small sprints to focus on a quick start of a sprint. Also a lot of small jumps and quick steps are used. Focus here is that they use the forefoot instead of the whole foot.

A strength circuit will contain lunges, sit-ups, squats or just exercises against each other with intense defense practice.

Hopefully some of you will have some extra ideas I can use in those circuits. I love variety so the teams keeps motivated and will perform the exercises for 100%.

Thanks in advance!