Goalkeepers stand with a ball in front of them. They will throw the ball up high, quickly sit down, and catch it whilst sat.
When seated, players will again throw the ball high in the air but this time they will stand up quickly and catch it while stood. This continues in the same way.
Players should perform 2 sets of 10 catches.
2 series of 10 attempts.
Try to move more quickly as the drill goes on. Players can make it more difficult for themselves by throwing the ball lower than usual, giving themselves less time to sit/stand and be able to catch the ball.
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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