Sprint to cone 2, move backwards to 1, further to 3, move ackwards to 1, further to 4, etc. and sprint back to the start.
• Distance between cones is 3 meters.
• Do the drill at full speed 3 - 5 times or for 30 seconds.
Variations:
• Go around the cones.
• Go as far as the cones and touch them with one hand.
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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