The fact is that having balance, physical strength and agility is very important for a handball player. A dedicated handball fitness program can strengthen these things so that you shine beautifully on the field. In this article, we will introduce the best and most suitable bodybuilding exercises for handball and we will also bring a sample bodybuilding program for handball.
The importance of bodybuilding for handball
Handball is a very popular ball sport around the world that requires a lot of agility. To succeed in this ball sport, apart from professional game techniques, you will need a strong and trained body. Doing strength training and bodybuilding will make you look and act much more professional.
Weight training is an important part of a handball player’s training program. Bodybuilding has significant effects on the handball player, some of which we will explain below.
1. Increase power and strength
Handball is a tough sport that requires explosive movements, quick changes of direction and powerful throws. Weight training and handball bodybuilding increases the athlete’s muscular strength and enables him to make stronger kicks and throws, longer jumps and faster running speed, and as a result, show better performance in attack and defense.
2. Less chance of injury
Handball has a high risk of injury due to intense movements and frequent contact with opponents. But bodybuilding and strength training help athletes to find stronger muscles, tendons and ligaments and improve the stability of their joints; As a result, the athlete is protected from possible injuries.
Handball bodybuilding also strengthens the player’s flexibility, which is a very important factor in preventing sports injuries.
3. Muscular endurance and cardiovascular capacity
A handball game consists of two halves and each half lasts 30 minutes, which is usually very stressful and intense. Players in this sport must have high muscular endurance and also show very good aerobic capacity.
Doing strength training regularly and accurately enables the athlete to develop good muscular endurance to last effortlessly throughout the game. This is especially important during intense periods of the game, such as fast-paced attacks and defenses and short breaks.
4. Speed and agility
Handball players on the field, to defend against opponents and to react quickly to changing situations and use scoring opportunities. Speed and agility They need a lot.
A handball fitness program can improve agility and speed by targeting specific muscle groups and strengthening neuromuscular coordination. Exercises such as plyometrics and handball agility drills can be included in a bodybuilding program for handball players to get the most out of it.
Which muscles are important to strengthen for handball?
Sports handball includes a wide range of movements including running, jumping, throwing and defending. Strengthening multiple muscle groups is important for handball players to perform at their best. Important muscle groups in handball work together as a kinetic chain. So you need to focus on increasing strength, balance and overall coordination throughout your body; Not just training specific muscles.
A handball fitness program that targets these muscle groups can help handball players improve their performance and reduce their risk of injury. In this section, we introduce all the important and key muscles in handball. In addition, you can get your suitable program from vitamin trainers right now.
Upper body muscles
- Deltoid (shoulder muscles): These muscles are very important for a powerful throw and shoulder stability.
- Rotator cuff muscles: These muscles, including the supraspinatus, infraspinatus, and subscapularis, stabilize the shoulder joint and aid in throwing and overhead movements.
- Biceps and triceps: Strengthening these muscles helps arm strength, especially during throws and defensive actions.
- Forearm muscles: Strong forearm muscles help to grip and control the ball.
Mid-body muscles
- Belly: The rectus abdominis, oblique and transversus abdominis muscles contribute to mid-body stability, rotation and balance of the player.
- Lower back muscles: The spinal erector muscles help maintain proper posture, stability, and protection against back injuries.
Lower body muscles
- Quadriceps and hamstring muscles: The quadriceps, located in the front of the thigh, are essential for explosive movements such as jumping, sprinting, and changing direction, and the hamstrings, located at the back of the thigh, are important for running, jumping, and decelerating.
- Gluteal: Gluteal muscles play an important role in extension, stability and power generation for movement and advancement.
- Calf: Calf muscles help in jumping, quick change of direction and acceleration.
A sample of handball players’ bodybuilding training program
This is an example of a simple handball fitness program for beginner players who only need two sessions a week of strength training. It is better for each player to have his own plan to achieve faster and better results.
First session
| Move | Number and repetition |
|---|---|
| squat | 4 sets of 12 |
| Deadlift with dumbbells | 3 sets of 10 |
| Long walk with dumbbells | 4 sets of 15 |
| Swedish swimming | 4 sets of 12 |
| Dumbbell shoulder press | 4 sets of 12 |
| Publication of the front of the pair of dumbbells | 3 sets of 12 |
| plank | 4 sets until disability |
second session
| Move | number of repetitions |
|---|---|
| Dumbbell chest press | 4 sets of 12 |
| Barbell deadlift | 3 sets of 12 |
| Dumbbell underarm | 4 sets of 12 |
| Dumbbell standing behind the arm | 4 sets of 12 |
| Hammer dumbbell forearm | 4 sets of 15 |
| Russian turn | 3 sets of 12 |
| crunch | 3 sets of 12 |
Bodybuilding exercises for the handball goalkeeper
The physical conditions for playing in the goal are very different from those of other players on the field. It is necessary for every goalkeeper to have strength training with a handball trainer. The goalkeeper coach must consider the goals, needs, weaknesses and strengths of the player and help him perform at his best on the field and prepare his body in such a way as to prevent common injuries.
Handball bodybuilding exercises for goalkeepers focus on increasing strength, agility and stability, while also paying attention to the specific requirements and movement patterns of this position. Dear handball goalkeepers should be careful to strengthen and train different parts of their body in their training.
Lower body exercises for handball goalkeepers
Goalkeepers need explosive leg power to jump, catch the ball and other quick movements. Exercises such as squats, lunges, deadlifts, and plyometric exercises (such as jumping squats, squat lunges, or box squats) can be used to increase lower body strength, power, and reactive ability.
Special exercises to strengthen the middle body of the goalkeeper
Also, mid-body strength and stability are very important for goalkeepers to maintain balance and control the body or the ball during dynamic movements. Exercises such as planks, Russian twists, medicine ball throws, and other ball exercises can help strengthen the core and improve a player’s stability.
The best handball bodybuilding exercises for the upper body of the goalkeeper
On the other hand, goalkeepers need high body strength, especially the upper body, to block shots, throw the ball, and maintain stability when dealing with opponents. Exercises such as bench press, shoulder press, stretching, etc. can target chest muscles, shoulders, back and arms.
Goalkeepers often use their shoulders to quickly deflect or throw the ball. Including exercises that target the rotator cuff muscles, such as external and internal rotations with resistance bands or dumbbells, can help improve shoulder stability and prevent injury.
Functional exercises for handball players
One of the most useful and best handball exercises is functional exercises for players; Because these movements focus on strengthening movement patterns and specific sports performance.
In functional training for handball players, one of the goals is to repeat the specific movements of handball as much as possible, so that the athlete can achieve perfect mastery. Functional exercises include imitating and repeating the exercises and movements performed during the game; such as throwing, jumping, lateral movements, changing direction and defense.
By learning these specific movements, players can improve their coordination, timing, and technique, which directly leads to improved performance on the court.
What are the best functional exercises for handball?
Functional exercises focus on multi-joint movements that engage multiple joints and muscle groups simultaneously. These exercises can replicate the integrated nature of handball movements and improve overall functional strength. Examples of such exercises include squats, lunges, deadlifts, overhead presses, and medicine ball throws. These exercises help to increase the strength and coordination of the whole body, which is essential for the performance of the handball player.
These exercises can include exercises on unstable surfaces, such as balance boards or exercise balls, as well as agility ladder or cone exercises. By improving speed and agility, handball players can increase their reaction, speed and ability to change direction quickly during the game.
final word
Having a fitness program is very necessary and useful for handball players. Strength training strengthens different muscles of the body and makes the handball player perform better on the field. Handball fitness program will also increase your balance, flexibility and agility. You can get your own special program from vitamin trainers.
References: very well fit – medium – aspetar
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