Players start a few metres behind the first hoop.
Starting from the left players run and take off on one foot, landing inside the first hoop.
Landing on one foot they then hop into the next hoop on the other foot before taking off and shooting on goal.
5 series of 7 jumps.
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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