Today, handball is sport in which anaerobic endurance and start stop type of movement play dominant role during the match because of the game tempo nowdays. According to Croatian researches, modern handball player runs cca. 3.5 kilometars(depends on position) during the game and 1300 meters of that is in maximal or submaximal tempo. The specific defending movement is not included in these numbers.
Players are devided in 4 (approximately homogenous) groups in 4 corners. Player runs as fast as he can to his 7 meters line and back to the corner, then to center-back to the corner, opposite 7m line-back to the corner, crossing of oposite 6m line and basic line-back to the corner, and finaly corner-corner, and it gives total 280 meter. All 4 groups are working in the same time.
8 series total, 2240 meters.
I recommend 2x4 series and the break of 5-6 minutes betwen them in which you will do some easy mobility or coordination drills. Rest between series is 1:30.
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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