The first player sets off and runs as quickly as possible through the slalom.
When they reach the end they must dash across the front of the D to try and block the first red player's shot.
After this it's a straight sprint - up to the first cone, down, up and then to the back of the shooting player's line.
Players must dig deep in the final sprints - no slacking!
Rotations - After shooting the red player joins the back of the blue player's line and after running the blue player will join the back of the red player's line.
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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