Handball-specific endurance training with fast break movements (TU 8)

Description:

This unit trains handball-specific endurance focusing on running and jumping exercises. After warm-up including a coordination run exercise, ball familiarization includes a passing and running course across the whole court. Goalkeeper warm-up shooting includes a series of 4 shots combined with a subsequent 2-on-2 fast break. The following endurance unit requires jumping exercises and playing 2-on-2 across the whole court alternately. This intense unit ends with a team exercise and a team fast break contest.

The training unit consists of the following key exercises:

- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)

- Coordination run (10/20)

- Ball familiarization (10/30)

- Goalkeeper warm-up shooting (10/40)

- Endurance course (25/65)

- Team exercise (10/75)

- Offense/Individual (15/90)

Total training time: 90 minutes

Difficulty level:

Top level (competitive area)

Publishing information

1st English edition released on 09 Aug 2017

German original edition released on 29 Feb 2016

ISBN: 978-3-95641-300-1

Published by DV Concept

Editors, design, and layout: Jörg Madinger, Elke Lackner

Proofreading and English translation: Nina-Maria Nahlenz

This publication is listed in the catalogue of the German National Library. Please refer to http://dnb.de for bibliographic data.

The work and its components are protected by copyright. No reprinting, photomechanical reproduction, storing or processing in electronic systems without the publisher's written permission.

Key

Equipment required:

- 5 foam beams

- 7 red cones

- 11 black cones

- 4 hurdles

- 6 hoops

- 1 coordination ladder

- 2 medicine balls

- 2 ball boxes with sufficient number of handballs

- 1 whistle

TU 8-1 Warm-up/Stretching (10/10)

Course:

- Two players crisscross the court with a handball and easily pass the ball back and forth (short and long passes).

- At the same time, they try to steal the ball from another group. However, they have to keep passing their own ball and each player is only allowed to dribble twice. If they win another ball, they have to play passes with two balls at a time. The team who lost their ball does 10 quick jumping jacks and has to try to regain another ball afterwards.

- The players have to change their running moves constantly (forwards, backwards, sidesteps).

The players perform stretching exercises together.

TU 8-2 Coordination run (10/20)

Setting:

- Position cones (seven red and seven black cones), hurdles, hoops, and foam beams as shown in the figure.

Course:

-

- After landing,

- Afterwards,

- Eventually, he runs a slalom around the ten cones in the center. The players have to switch between red (G) and black (H) and red (J) cones etc. They are not allowed to run around the same cone twice.

- After the 10th cone,

Overall course:

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