Blue players stand behind cones placed in a square, with two defenders stood inside a smaller square contained within the larger one.
The blue player who starts with the ball must dribble forwards and contest the area with the defender. The defending player can only use their torso to prevent the attacker from dribbling any further forwards.
After tussling with the defender the attacker must pass the ball in a clockwise direction to the next player and then run straight across the grid to the back of the opposite line.
Look for solid contests inside the smaller square, with defenders being quick to react and meet the ball carrier.
The defenders are sharing the responsibility so when one goes, the other should be preparing to go to the next player.
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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