This unit trains handball-specific endurance focusing on running and jumping exercises. After warm-up including a coordination run exercise, ball familiarization includes a passing and running course across the whole court. Goalkeeper warm-up shooting includes a series of 4 shots combined with a subsequent 2-on-2 fast break. The following endurance unit requires jumping exercises and playing 2-on-2 across the whole court alternately. This intense unit ends with a team exercise and a team fast break contest.

The training unit consists of the following key exercises:

– Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)

– Coordination run (10/20)

– Ball familiarization (10/30)

– Goalkeeper warm-up shooting (10/40)

– Endurance course (25/65)

– Team exercise (10/75)

– Offense/Individual (15/90)

Total training time: 90 minutes

Difficulty level: Top level (competitive area)

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