Players line up near the baseline, with a ball each and take it in turns to pass the ball the player outside the 9 meter line.
After making the pass players must run around the cone before turning quickly to run onto the return pass.
After receiving the pass players should shoot as quickly as possible on goal using the center shot.
After shooting players collect their ball and join the back of the line.
Running center shot:
The ball should be caught with both hands, with the right foot still in the air when catching the ball.
During this last step the ball is taken up to shoulder height. As the last step is made players should release the ball with a large and explosive movement.
When throwing players' wrong foot should be in front.
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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