Players jump -step on benches.
Start with left foot onto a bench-put right foot next to it - step down backwards one foot after the other - step forward to next bench. Always one foot after the other.
One bench forward is one bench backwards.
It's no powertraining! So do not focuss on the power of the jumps, but the speed.
This is training to get fast feet!
8 times 8 benches is one series.
Repeat 3 times.
And or mix with other bench coordination drills.
Handball demands explosive power, repeated sprint ability, and the strength to compete physically for 60 minutes. Sport-specific conditioning develops the athletic qualities that underpin elite performance.
Handball matches are won and lost in critical moments. Mental toughness determines who executes under pressure, who recovers from setbacks, and who maintains concentration throughout 60 intense minutes.
Deception is the great equaliser in handball. Smaller, less powerful players can beat defenders through feints and misdirection. Mastering these skills creates breakthrough opportunities against even the most organised defences.
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