Handballexercise: warm-up for the legs

Suitable for the following techniques: warming-up

Warm-up for the legs

Jog and Walk
  • Make a lap around the field.
  • Jog along the long sides.
  • Walk along the short sides.
Squats
  • Stand upright with feet hip-width apart.
  • Perform 20 squats at a slow pace.
Jump Squats
  • Stand upright with feet hip-width apart.
  • Start with arms extended above your head.
  • Let your arms fall alongside your body as you bend your knees.
  • Swing your arms backward and jump while moving your arms forward and upward.
  • Keep your back straight, hips back, and feet flat on the ground.
Lunges
  • Basic position: Stand upright with your feet slightly apart.
  • Step your right leg straight forward and bend the knee 90 degrees.
  • Bring your left knee as close to the ground as possible. Rise up.
  • Step your right leg slightly turned forward to the right side. Bend your left knee.
  • Return to the basic position.
  • Step your right leg back, bend your left knee. Return to the basic position.
  • Step your left leg straight forward and bend the knee 90 degrees.
  • Bring your right knee as close to the ground as possible. Rise up.
  • Step your left leg slightly turned forward to the left side. Bend your right knee.
  • Return to the basic position.
  • Step your left leg back, bend your right knee. Return to the basic position.
Jog and Sprint
  • Make a lap around the field.
  • Jog along the long sides.
  • Sprint along the short sides.
Add to training

Features of the exercise

1
10
Materials Needed:
Not applicable
Suitable for following levels: