This unit focuses on training the jumping power with handball-specific shooting exercises. After warm-up, a coordination run exercise, and a sprint contest, ball familiarization includes jumping and additional exercises with the ball. After the goalkeeper warm-up shooting, reaction time and jumping power are trained in two individual shooting exercises. A closing game completes this training unit.
The training unit consists of the following key exercises:
- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)
- Coordination run (10/20)
- Sprint contest (10/30)
- Ball familiarization (15/45)
- Goalkeeper warm-up shooting (10/55)
- Offense/Individual (10/65)
- Offense/Individual (15/80)
- Closing game (10/90)
Total training time: 90 minutes
Difficulty level: Top level (competitive area)