Warm up (rabit drill) : 2min
1st set:
- Complete the circuit running to each cone in alphabetical order.
2nd set:
- Start at cone A with tall kneeling wrestling (30s) and run to cone E.
- Arriving at cone E, do 10 DB thrusters.
- Run to cone D fall down and do 10 burpees.
- Run to cone C and complete the circuit in aplhabetical order.
3rd set:
- Start at cone A and complete tackle bag circuit.
THESE 3 SETS COUNT AS 1. DO 1-4.
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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