Handball is an extremely demanding team sport. In addition to the actual handball training, fitness training for strength and, to a certain extent, endurance is recommended. Many active handball players suffer from back pain sooner or later. Building up the deep-lying muscle groups is already recommended for prevention in order to support the spine in the event of incorrect loads and to stabilize it like a corset. Here you can find out which equipment is useful for a fitness area in your own handball club.
Equipment for training general fitness and endurance
In the past it was common to run long distances using the endurance method, but today such sessions are rarely included in a modern training program . Sports science assumes that fast-contracting muscle fibers can be converted into slow-contracting muscle fibers, but that this is not possible the other way around. Thus, basic endurance training can reduce the handballer's speed and explosiveness. Nevertheless, training for cardio-vascular improvement is recommended, also because this improves the metabolic capacity of the entire musculature. In training, however, short interval units (HIIT units with e.g. sprints in the interval method) should be used.
The treadmill and rowing machine are particularly recommended for such training. Both machines can be used for very intensive High Intensity Interval Training. Particularly in handball, it is important to have well-trained back and shoulder muscles , and here the rowing machine offers unbeatable advantages.
Proper training with the rowing machine
Devices for training the supporting and postural muscles
In addition to endurance training, a stabilization program of the deep-seated muscles is generally useful. In the case of certain pre-existing stresses, special training is also useful, for example of the knee-stabilizing musculature in the case of known knee problems. In this way, muscular imbalances can be corrected and injuries and problems with the back or joints can be effectively prevented.
Effective exercises include pulling and pushing movements for the upper and lower body, especially in handball rotating movements should also be trained intensively. In addition to cable pulley machines, medicine balls and tubes are also suitable for supplementary training. A pull-up bar can be used to effectively perform upper body pulling movements, in addition, the pull-up bar is also very valuable when training the trunk muscles.
A dumbbell area with a weight bench is not only suitable for building maximum strength, but is also invaluable for overhead presses from a lunge, squats or deadlifts , even in stabilization training.
Train properly with cable pulley machines
Equipment for training explosive hip extension
Explosive hip extension is mainly trained with weights. Olympic movements such as repositioning or snatching dumbbells are very beneficial here, but require a skillful technique. A recommended alternative to training with dumbbells is the kettlebell. In the "swing" a kettlebell is dynamically swung by an explosive stretching of the hips and the dorsal chain.
Devices for training for the improvement of speed
In plyometric training, the elastic properties of the muscles are used in a similar way to a spring or rubber, so the contraction speed of certain muscle areas is trained. Plyoboxes with appropriate surfaces are excellent for training speed and quickness.
Coordination ladder can be used to train stepping and jumping sequences , and the training generally improves speed and agility.
Conclusion
In addition to cardio equipment suitable for HIIT, the fitness area in the handball club should be equipped with a good free weight area . Not only can an improvement in endurance and muscle metabolism be achieved with the right equipment training, but explosive strength can also be targeted through dumbbell training or training with kettlebells. A sensible plyometric training to improve speed and agility rounds off the equipment training in addition to handball training. At fitnessmarkt.de you can find new and used professional equipment that fits your budget. The fitnessmarkt.de team will be happy to assist you in your search. With us you get a non-binding and free advice from professionals. Contact us and benefit from our years of experience in the fitness industry. We help you to equip the fitness area in the handball club completely.
Find your suitable stepper at an unbeatable price now!
Editorial fitnessmarkt.de (DG)
Image credit: #198847257-viperagp-AdobeStock
Published on: 23 June 2019