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

Cones (two colors)

Offense player

Defense player

Ball box

Coordination ladder

Foam noodles (foam beams)

Hurdle

Hoop

Medicine ball

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).

A player is only allowed to dribble the ball two times in a row. After that, he must pass the ball.

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:

- starts right in front of the hurdle. He jumps over the two hurdles with both legs (A), jumps through the hoops as shown in the figure (B), and immediately jumps over the next two hurdles with both legs.

- After landing, sprints to the side immediately and runs through the cone goal (C).

- Afterwards, does a slalom run through the foam beams moving sideways as fast as possible (D) while looking in the direction of the cones behind the foam beams (E). At the end of the foam beam course, he shortly sprints through the cone goal (F).

- 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, directly starts the next round (K).

Overall course:

Конец ознакомительного фрагмента.

Текст предоставлен ООО «ЛитРес».

Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.

Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.