Handball Fitness Training

Handball Description

Handball is a sport which is similar to many racquet sports, especially paddleball, except that the hand is used to strike the ball instead of a racquet. Handball can be physically demanding because of the frequent bursts of movement which occur during play. To play a good game of handball, one must learn the proper manner of striking the ball and the intricacies of handball strategy.

Handball Risks

• Elbow strains (lateral epicondylitis)
• Elbow sprains from falls, collisions
• Shoulder strains or impingement syndrome
• Calf strains
• Achilles tendinitis
• Ankle sprains
• Knee sprains
• Groin strains
• Foot blisters
• Cuts and bruises from falls and collisions
• Eye injuries

Handball Sport-specific applications

• Four wall handball
• Three wall handball
• One wall handball

Handball Equipment required

• Gloves: for hand protection
• Footwear: should provide lateral support as well as ankle support
• Protective goggles (be sure to use shatterproof lenses)
• Ball: should be regulation size and shape

Handball Applicable substitutions

• Paddleball
• Racquetball
• Squash

Handball Reference sources, organizations and publications

• United States Handball Association: 930 North Benton Ave., Tucson, AZ 85711, (602) 795­0434
• HANDBALL magazine (published by above organization)

Mode

Cardiorespiratory: Interval

Fitness Benefits

• Cardiorespiratory 3
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Body Fat Recution 1

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Coordination/Skill 3

Muscle groups used

Primary muscles: shoulders, latissimus dorsi, quadriceps, gluteus maximus, calves, hamstrings, forearms, obliques, abdominals (rectus abdominus), chest and tricepsAssistance muscles: biceps, trapezius, rhomboid and serratus anterior

Energy expenditure

Approximately 0.078 Calories per minute per pound of body weight