physical training exercises for progress

Antoine Ducarre

Have you recently started playing handball and want to strengthen yourself to perform better on the court? Here are some exercises that are sure to help you progress.

Although football and rugby have made France famous around the world, handball is also a sport in which the French excel. With such a legendary record (3 times Olympic titles, 3 times European champion and 6 times world champion), this sport is hard to miss in France. But before getting there, the French handball players had to work hard both on and off the field. If you want to follow in the footsteps of Thierry Omeyer, Michaël Guigou or the Karabatik brothers, here it is some muscle strengthening exercisesthis will allow you to progress where you can do it at home or in the gym, with or without equipment.

warming up

Whatever your level in handball or any other sport, warming up is important. Indeed, before making a significant physical effort for exercise or weight training, it is advisable to warn the body that it will start, it is more fun. This will wake him up whole and avoid some unnecessary injuries. You can do specific warm-ups during your traditional workouts, but for a muscle-strengthening session this often includes cardio before exercise with exercises that involve the vast majority of your muscles. In fact, as part of your bodybuilding session, Here are some exercises you can do to warm up:

After warming up, take a short break and hydrate.


Handball is a team sport that uses a lot your armsshoulders, legs and USAIn addition to your stamina. In fact, it is advisable to target areas and aspects of the muscle during your strengthening sessions. The advantage is that most exercises can be done with body weight.

Work the arms and shoulders

You don’t necessarily need to go to the gym or lift weights repeatedly to develop and strengthen your arms. So here’s what you can do to strengthen your arms:

  • 4 sets of 20 classic push-ups : if you want to add more difficulty, you can take a break before each climb or bring a lightweight backpack. Be careful, at the risk of making the exercise painful for your spine, it is absolutely necessary to keep your back straight with every movement.
  • 4 sets of 10 push-ups on X: start with a classic push-up and lift one arm and one leg up to open your body to one side to form an X. Do a right, then a left, then a row. on the right and finally one on the left.
  • 4 sets of 10 dips : you can go to the gym or public access facilities to perform this exercise that will use your shoulders and triceps.

Follow the tips in this video to properly perform dips to avoid injury. You can also find exercises to target your arms or breasts.

Work the legs

In handball, your feet aren’t just for running. In fact, you will definitely have to try to jump over your opponents to be able to target the cages to score. Therefore it is appropriate make sure you have strong legs that allow you to stretch well. For this, you need to develop your thighs in particular. Things you can do to make this happen:

  • 4 sets of 20 squats : a basic bodybuilding exercise, the squat develops all the lower body muscles (thighs, calves, hips, etc.). When done well, they will encourage your extension movements and give you the upper hand over your competitors. You can also integrate omitted option.

Here’s how to make this variation.

  • 4 sets of 20 lunges : in addition to developing your legs, this exercise will work on your balance. More useful when jumping or racing.
  • Box jumpingand jump without momentum : here you will use your legs to jump high and far. The principle is simple. In one case, you try to jump on a raised stand with two legs (as you progress, you can perform this exercise with one leg), in the other, you position yourself a short distance from the marker and the goal will be to reach it. jump without gaining speed (as you move forward, you will move away from the landmark). Do 3-4 sets of 10 repetitions for each of these exercises.

How to do boxing jumps. Of course, don’t start with too high a support. It will start with Start with heights ranging from 20 to 30 cmthen increase as you go.

Work the abdominal muscles

Eventually, you’ll also notice that the more coverage you have, the better your jump will be (height, length). To do this, you need to work your belly button blocking the body during extension. It will also make you a little more resilient to the various blows you’ll face when you want to break through defenses. Here are exercises you can do:

  • 4 sets of 20 crunches : you can also alternate with obliques to work your entire abdominal girdle.
  • 4 sets of 1 minute covers : here, you’ll alternate between plank (facing the mat), sides, and reverse plank (facing the sky).

Thus, it will develop your abdominal muscles and allow you to perform better jumps with more endurance.

End of session and stretching

By performing this cycle several times, In this way, you will work your whole body and strengthen the priority areas for playing handball. You’ll also develop your endurance during the effort, as well as your explosiveness, which will help you surprise your opponents when you rush to the cages. Warning, we note that these are sessions that complement your specific work during training. So it’s not an excuse to be dry.

At the beginning of the article, we sent the message to our body that it needs physical effort, now it’s time to tell it can rest. Stretch, moisturize and take a good shower.

Finally, remember that exercising puts stress on your body. That’s why it’s important to leave it in stock, even if you’re a beginner. Loosen up your muscle building sessions a day or two. Yes, even great champions rest, so if you want to be one, listen to your body, it will thank you.

Good session!

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