“Conditioning for Handball: Building Physical Fitness for Optimal Performance”

Handball is a physically demanding sport like soccer. It requires all physical fitness elements likes strength, speed, agility and endurance. Conditioning exercise is a major part of the training which prepare the participants for the physical need for the sport.
warm up drill, dynamic warm up like arm circle, leg swing, high knee, butt kick, pogo jump, squat jump, power skip…
function training like medicine ball or landmine 2 sets of 8 to 10 reps
strength training, traditional full body training for 3 sets of 10 to 12 reps each
Trunk conditioning, 2 sets of isometric contraction from 30 to 60s
conditioning exercise focus on fast glycolysis to slow glycolysis energy system e.g. 25meter sprint. work: rest ratio from 1:3 to 1:1