Look, we all love a good specky or a booming 60-metre kick, but if you want to truly understand Aussie Rules, you need to master the handball. It's the bread and butter of modern footy—the quick release that sets up scoring chains, the perfectly weighted pass that cuts through a zone, and the skill that separates the weekend warriors from the players who actually look like they know what they're doing.
Whether you're a beginner just picking up a Sherrin for the first time, a grassroots player looking to sharpen your game, or a coach trying to teach your under-12s the basics, this guide is for you. We're going to break down the AFL handball technique into a practical, step-by-step checklist. By the time you finish reading—and more importantly, practicing—you'll be dishing off like a pro.
What You'll Need
Before we dive in, let's make sure you've got the basics covered. You don't need much, but having the right gear makes a world of difference.
- A Sherrin (or any regulation-size footy) – If you're serious, get a proper AFL ball. The shape and grip are unique. A worn-in synthetic or leather ball is ideal.
- A partner (or a wall) – Handballing is a two-person drill, but a solid brick wall works wonders for solo practice.
- Space – About 10 metres by 10 metres is plenty. A backyard, park, or oval will do.
- Water bottle – You're going to work up a sweat.
- Patience – This isn't a skill you master in five minutes.
Step-by-Step Process
Step 1: Get Your Grip Right
This is where most beginners go wrong. The handball isn't a punch—it's a controlled, open-handed strike. Start by holding the ball in your non-dominant hand (the one you don't write with, or the one you don't kick with). For most right-footed players, that's the left hand.
Place your dominant hand (the one you'll strike with) on top of the ball. Your fingers should be slightly spread, with your palm open. The ball should sit in the cradle of your non-dominant hand, with your thumb resting along the seam. Your striking hand should be relaxed, not clenched into a fist.
The key: Your thumb on the striking hand should be tucked in, not sticking out. A loose thumb is a broken thumb waiting to happen.
Step 2: Set Your Stance
Stand with your feet shoulder-width apart, knees slightly bent. Your weight should be on the balls of your feet, not your heels. You want to be balanced and ready to move in any direction.
Your non-dominant hand (holding the ball) should be at chest height, elbow bent. Your dominant hand (the striking hand) should be drawn back, elbow also bent, hand open and relaxed. Think of it like you're about to give a firm, friendly high-five—not a slap, not a punch, but a controlled strike.
Step 3: The Strike
Here's the moment of truth. Bring your dominant hand forward in a smooth, straight line. The contact point should be the fleshy part of your palm, just below your fingers. Aim for the middle of the ball, right on the seam if you can.
Crucial: Your wrist should be firm, not floppy. A floppy wrist leads to a loopy, inaccurate handball. Keep your wrist locked and let your arm do the work.
As you strike, your non-dominant hand should release the ball slightly, allowing your striking hand to connect cleanly. The ball should travel in a straight line from your chest to your target. No arc, no lob—just a flat, fast delivery.
Step 4: Follow Through
Don't stop at the ball. Your hand should continue forward after contact, pointing directly at your target. This follow-through is what gives your handball accuracy and power. A short, jerky motion will result in a weak, wobbly pass.
Your non-dominant hand should drop away naturally after release. Keep your eyes on the target throughout the entire motion.
Step 5: Practice the Basics
Start with short, stationary handballs. Stand about two metres from a partner or a wall. Focus on the grip, the strike, and the follow-through. Do 20 repetitions with your dominant hand, then switch to your non-dominant hand (yes, you need to practice both).
Once you're comfortable, increase the distance to five metres. Then 10 metres. Don't rush. Accuracy is more important than power at this stage.
Step 6: Add Movement
Footy isn't played standing still. Once you've got the stationary handball down, start moving. Jog slowly towards your partner, then handball as you go. Then try handballing while running sideways, or while being chased (simulated by a partner).
The key here is to keep your eyes on the target and your body balanced. Don't let the movement compromise your technique.
Step 7: Introduce Pressure
Now it's time to make it game-like. Have a partner stand about three metres away and try to intercept your handball. Start with passive pressure (they just stand in the way), then increase to active pressure (they move to block).
This drill teaches you to read the play, adjust your angle, and release the ball quickly. It's the difference between a training drill and real match conditions.
Step 8: Practice the "Sling" Handball
Sometimes you need to get the ball out of a crowd quickly. The "sling" handball is a variation where you use a short, whip-like motion from the wrist, rather than a full arm swing. It's less powerful but faster to release.
To practice: Stand with your hand already close to the ball. Instead of drawing your arm back, simply snap your wrist forward. This is perfect for those moments when you're tackled and need to dish off to a teammate in a split second.
Step 9: Handball on the Run (Game Simulation)
This is the most important drill for match day. Set up a series of cones about five metres apart. Jog between them, and at each cone, handball to a moving partner. The partner should be running at different angles—straight ahead, to the left, to the right.
The goal is to hit your teammate in the chest, on their leading side (the side they're running towards). A handball to their back shoulder will force them to slow down or stop, killing the play.
Step 10: Combine with Kicking
In a real game, you're constantly switching between handball and kick. Practice this transition. Start with a handball to a partner, then immediately receive a kick from them and handball it back. Then kick it back. This trains your brain to make quick decisions under fatigue.
Pro Tips
- Keep your elbow up. A low elbow leads to a loopy handball that floats and is easy to intercept. A high elbow keeps the ball flat and fast.
- Use your legs. Power in a handball comes from your legs and core, not just your arm. Rotate your hips slightly as you strike.
- Watch the best. Watch AFL games and focus on players known for their handball skills. Notice how they handball under pressure—short, sharp, and always to the advantage of their teammate.
- Practice with a wet ball. If you can, train in the rain or with a damp ball. The grip is completely different, and you need to adjust your technique accordingly.
- Don't overthink it. In a game, you don't have time to think about every step. The drills are there to build muscle memory. Trust your training.
Common Mistakes
- Clenching your fist. This turns your handball into a punch, which is less accurate and more likely to hurt your hand. Keep your palm open.
- Dropping your non-dominant hand too early. If you release the ball before you strike, you'll miss it entirely or hit it off your fingers. Keep the ball stable until contact.
- Looking at the ball. Your eyes should be on your target, not on the ball in your hand. Trust your hands to do the work.
- Handballing too high. The ideal handball is chest-high to your teammate. Anything above their head is a turnover waiting to happen.
- Trying to be too fancy. The showy, around-the-back handball looks great on highlight reels, but it's a low-percentage play. Stick to the basics in most situations.
Checklist Summary
Here's your quick-reference checklist. Print it out, pin it to your wall, or take it to training.
- Grip: Ball in non-dominant hand, striking hand open with thumb tucked in.
- Stance: Feet shoulder-width, knees bent, weight on balls of feet.
- Arm Position: Non-dominant hand at chest height, striking hand drawn back.
- Strike: Fleshy part of palm, middle of the ball, firm wrist.
- Follow Through: Hand points at target, arm continues forward.
- Short Stationary: 2 metres, 20 reps each hand.
- Medium Distance: 5 metres, 20 reps each hand.
- Long Distance: 10 metres, 20 reps each hand.
- Moving Handballs: Jogging forward, sideways, and under simulated pressure.
- Pressure Drills: Partner intercepting, active blocking.
- Sling Handball: Wrist-only motion for quick releases.
- Game Simulation: Handball on the run to moving targets.
- Transition Drills: Handball to kick, kick to handball.
- Wet Ball Practice: Adjust grip and technique for slippery conditions.
Now get out there and start practicing. Your mates will thank you when you're hitting them lace-out on the chest, every single time.
Want to learn more about the fundamentals of Aussie Rules? Check out our guide to AFL positions and roles or brush up on the scoring system to understand how all those handballs and kicks add up on the scoreboard. And if you're new to the game, our rules and positions hub has everything you need to get started.
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