Handballexercise: strength and conditioning circuit
Strength and conditioning circuit
Instructions
- Form pairs. Player A performs running exercises, player B performs strength exercises. Switch exercises by tapping each other when player A returns from running.
- Perform each exercise 3 times:
- Squats
- Jumping Jacks
- Lunges
- Planking
- Push-ups
- Up and down with legs on a bench
- Balance: stand on one leg, hold for 3 seconds, switch legs
- Three lines: quarter, half, and end of the hall, run with a ball.
- Sprinting: 50%, 75%, 100%.
- Slide sideways back and forth along the length of the hall, 3 times.
- Walk backwards back and forth across the hall, 3 times.
- Three steps forward, two steps backward along the length of the hall, 3 times.
- Short acceleration runs from 25% to 100% at 75% of the hall.
- Each round is 3 times with a maximum of 3 minutes.