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The best exercises to increase jumping and agility

what are the best exercises to increase jumping and agility in handball players?

Iman, this depends on the age of the players.


Young players until the age of 14 should not do a weight-power programme. Just develop their jump shot techniques.
After that you can slowly begin with extra weight programme drills.

Untill the age of 16/17 players should only do weight drills with their own body weight which also train core stability.
 Always try to mix in real handball drills as scoring goals is most important.

At a later age you can train your players offering them power drills specially for legs and arms. Choose 3 jumping and 3 throwing drills and exercise for 30/45 seconds in series of 3 and then change stations. Always changing arms-legs-arms-legs etc.

Then make the transfer to the match and offer match like drills also in series. Let players shoot with jump shots 6-8 times in a row. Take rest and 2 more series.

Be careful with power training: it can be very harmful for players if they are over doing it. Power training is  a real science, so be careful.

Agility is another skill! You can begin training this skill right away with every age group and with every player. Fast feet, hand-eye coordination, dribbling, ball handling, catching, gaining space, dodging and feinting depend on goot agility qualities of the players. There is no limit to the time and amount of training agility!

Offer players forms of agility drills according to their age group. Don't use agility ladder training with very young children: boring!!

thank you! im doing a protocol for an elite wing position female handball player, around the age of 22-26

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  • search our library of 1200+ handball drills
  • create your own professional coaching plans
  • or access our tried and tested plans