The white players take it in turns to run at the two defenders in front of them and try to burst through their blockade.
The defenders cannot raise their arms to block the attacker's run but can use their arms to protect themselves and also use their entire body to try and make it difficult for the player to break through.
Start this drill at half pace.
Rotate the defending player's regularly to give everyone a chance to be both an attacker and a defender.
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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