Set up two groups on each side of the court. Players in group 1 start with the ball on the corner.
Player 1 passes the ball out to player 2 who shoots on goal. After the shot both players run to the benches where they perform a series of quick jumps before joining the back of the opposite line on the other side of the court.
Drill continues from other side of court.
Variations for bench jumping:
- forward, over the bench
- sidewards, over the bench
- forward on the bench and off again
- sidewards on the bench and off again
All these can be done with both feet together or one foot at a time.
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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