Handball drill: strength and fitness circuit
Strength and fitness circuit
- Make 2-pairs.
- Player A performs running exercises, player B performs strength exercises.
- When player A is back from run, switch by hand tapping.
Strength circuit. Each exercise 3x:
- Squads.
- Jumping Jacks.
- Lunges.
- Planking.
- Bences.
- Up and down legs bench.
- Standing on 1 leg, hopping, 3 seconds and then the other leg.
Running circuit:
- 3 lines; quarter/half/end of hall, run with ball.
- Sprints 50%, 75%, 100%.
- Slide sideways back and forth length hall 3x.
- Walk backwards back and forth length hall 3x.
- Three passes forward, two passes backward length hall 3x.
- Short acceleration runs from 25% to 100% at 75% hall.
Each round is 3x with a max of 3 minutes.