Set up: Full court space, 4 x mini hurdles, 8x short ladders, 10x cones.
Players are divided into 2 groups.
Players start at baseline.
Two players, from the front of each line begin by jumping over the mini hurdles (set up at right angles to each other).
They then run to ladders set up in a cross formation.
Action 1: Forward steps into each square.
Action 3: Left turn: Forward steps into each square and backwards to return to the middle.
Action 3: Right turn. Steps in and out of squares both directions to the middle.
Action 4: Stright weave with both feet in each square.
Players run towards cones set out in a zig zag formation across the middle third space. Players run from cone to cone in a zig zag direction.
The focus is on taking off the outside foot.
Players sprint to the end baseline then turn and sprint back to where they came from.
Keep players rotating through at even spaces.
Challenge players to keep in time with each other by communicating verbally and non-verbally.
Players should aim to keep eyes and head up as much as they can throughout the circuit.
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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