Improve your Aerobic Endurance with Handball

People looking for a sport which will keep them in good shape don't typically think of handball. While it's not an especially popular sport, it does provide quite a workout for the handball player, and is also a fun and energetic sport. Team handball is a great way to burn calories; a 130lb person burns 472/hr, 155lbs burns 563/hr, and 190lbs burns 690/hr. If you're new to playing team handball, you must already be in decent shape before playing in a handball game. The most successful handball players in handball games follow a training plan to stay in shape for the unexpected twists and turns required during handball games. It is advisable for the handball player to work with their trainer in order to burn more calories and get the most out of their handball training routine.

Increasing Stamina with Aerobic Exercise

Aerobic exercise must make up a considerable portion of the handball player's workout. It greatly improves your body's efficiency at delivering blood to your muscles to be used as energy. As with any sport or workout routine, check with your doctor first to be sure it is safe for you to play and train for team handball. Handball itself is an aerobic activity, so you should be building your aerobic endurance off the handball court. If jumping rope seems childish to you, think again: On top of improving coordination, a 130lb person will burn 572 calories/hr, 155lbs burn 704/hr, and 190lbs burn 863/hr and is a great aerobic exercise. If you're looking for something low-impact to get your heart rate up while training for handball, go to your gym's pool. Swimming laps at a moderate pace will work your heart, improve endurance, tone and strengthen core muscles, all while making you a more fit handball player and babying your joints. Vigorously rowing on your gym's rowing machine is also a stamina-building aerobic exercise that's also great for strengthening your core and arms; both of which are important during a team handball game.

The Importance of Strength in Handball

Strength training is the best way to gain muscle and power to be used in a handball game. It is targeted at specific muscle groups and forces them to work harder than they normally would, increasing your resistance over time. Since you need to create explosive power when making contact with the handball, using strength training in your core and arms is vital. All gyms have resistance equipment, but remember to consult your trainer to see which machines will benefit you most. Free weights are a favorite way to gain strength in a handball player's arms, as they are easy to use and have a wide range of poundage. Beginning with a weight that's safe for you, secure the dumbbell with your hands and lift so the weight is behind your head, the insides of your arms are touching your ears, and your elbows are bent at a 90 degree angle. Slowly and with control, extend your arm and lift the dumbbell. In the same fashion, bring the dumbbell back to the original position. Have your trainer check your form so you get the most out of this exercise and do 3 sets of 15 reps to start. When it comes to strengthening your core for team handball, medicine balls are awesome. While most training tools become mundane, the versatility of medicine balls allow you to change up your workout, as there are so many different ways to use them. Laying down with your knees bent and feet flat on the floor, hold the medicine ball and do a sit up. While sitting up, throw the ball to your trainer across from you and have them throw it back. As soon as you catch it, do another sit up. This exercise is meant to be done quickly, so concentrate on your reaction speed. Do 2 sets of 30 reps.

Stretching to Prevent Injury in Handball

Stretches are especially important in team handball. Most injuries during handball games are suffered by people who did not stretch and warm up. In addition to injury prevention during handball games, stretching improves your flexibility, which is needed when a handball player considers the unexpected and straining movements that catch them off guard. Legs, arms, torso, neck, shoulders, and back are the areas to focus on while stretching. While most of us learned how to stretch our arms and legs in p.e., the other areas may not be as familiar. For the torso, stand and tilt your body to one side at the hips. Repeat on the opposite side. To open up your chest, lock your hands behind you and lift them so you can feel the stretch in your rib cage and abs. To stretch the neck, slowly tilt your head toward one shoulder, as though you're trying to get your ear to touch it. Repeat on the opposite side. For shoulders, place your wrist on the small of your back and lean your neck in the opposite direction. Repeat on opposite side. Hold each stretch for 30 seconds at a time and get each area twice. If a stretch causes abnormal pain, stop doing it!