Three players line up across the width of the pitch, these players are the return passers. When they receive a pass they throw it immediately back to the player who passed to them.
The remainder of the players have a ball each and start on the sideline. Their job is to run the width of the pitch, passing the ball to all the return passers, catching the return pass and then carrying on to the next player.
When they reach the other side of the pitch they run around the cone and then dribble as fast as they can to the back of the queue.
Progression: When players reach the cone on the other side of the court they should perform a dummy shot before then spinning around the cone and dribbling back as fast as they can.
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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