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)


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

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