Players work in groups of 6. Blue 1 and 2, and blue 3 and 4 alternately pass the ball back and forth in their pairs.
The job for the defenders is to move out to try and intercept the ball. They can also then put pressure on the attacker and try to snatch the ball from their hands.
After the attacker has passed the ball players retreat back to the middle and repeat on other side.
Swap pairs around every 2 minutes.
According to the rules players are allowed to touch their opponent.
Players should try to touch the ball with the hand which is closest to the ball and then push the ball away with a quick wrist movement.
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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