Two lines of players on both sides of the court and four defenders inside the 9m line.
The attacking player makes a zig-zag run around the first defender and shoots at goal before rejoining the back of the line.
Once the keeper has the ball the centre left defender makes a run to receive the fast throw out. Meanwhile the left back shifts across to fill the hole and a player from the other queue also comes across to fill in.
Repeat this until all players in the line have taken their shot and then repeat on the other side.
Goal keeper must pass as fast as possible : only one step before making the throw.
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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