Handball: Speed run finished with a shot

Be the fittest team on the courts when the season comes around. This comprehensive session covers all aspects of fitness for handball in a professional way.

Players side-step from one side of the court to the other and then sprint around the cones - touching each cone as they go.

When they round the final cone players must pick up a ball and have a shot on goal.

Pass B1-R2-B1 who throws at the goal.
R1 across mat :
- head over heels
- jump length wise
- 5x jump high
- run around
- jump width wise

variations in jumping :
- two feet at the same time, forward, over the bench
- two feet at the same time, sidewards, over the bench
- two feet at the same time, forward on the bench and off again
- two feet at the same time, sidewards on the bench and off again
- one foot,forward, over the bench
- one foot,sidewards over the bench
- one foot,forward, on the bench and off again
- one foot,sidewards on the bench and off again

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.

B1 and R1 duel.
After duel side steps between cones of R1, New duel
5 series of 5 duels.