Contents
General exercises for different types of sports
Different types of sports are practiced by players with varying athletic abilities and physical structures that differ from one player to another, and whatever the difference between the type of sport practiced by the player or between the capabilities of the players who practice them, there are many exercises that are suitable for any type of different sports, These exercises will increase the physical strength of the players and develop their physical fitness, and the following shows the most prominent of these exercises: [1]
- Squat exercise: , the squat exercise is practiced by standing the player so that his toes are directed slightly outward so that both feet are far apart and by the width of his shoulders, then he begins the exercise by lowering his body down and keeping his back straight, focusing his weight on The heels of his feet, keeping the knees parallel with the feet.
- Bridge exercise: This exercise is practiced by lying on his back, then bending his knees, and then starting to raise the hips to the top, taking care to make the back straight while lifting the hips.
- Blank Exercise: This exercise is practiced by lying on the stomach of the player and then placing his hands on the ground and raising his body to the top by resting on the arms , and it must be taken into account that the player's head and both shoulders in addition to his hips, knees and ankles on One alignment, and keeping the back straight, followed by lowering the player's body towards the ground to the extent that allows his knees to touch the ground.
- Push Up exercise: During this exercise, the player begins to raise his body from the ground, similar to what was explained in the Plank exercise, taking care to keep his head parallel with both hands and focus his gaze directly to a point in between his hands, then the player lowers his body Down so that his elbows form an acute angle of forty-five degrees to the sides of his body.
Handball exercises
There are many exercises that can be practiced to develop playing skills in handball, and the following shows the most important of these exercises:
Passing ball exercise
This exercise requires three players; Two of them play against one player in a designated area of the handball court; Where this player stands between both players who must try to pass the ball between them and prevent the opposing player from interrupting the passage of the ball between them. The positions of the players must be changed periodically in this exercise, so that each of them takes the role of the player in the middle who He must cut the balls, and it must be noted that both players who pass the ball between them must run a specified distance before throwing the ball towards the other player or to perform other skills. Like a phantom dribble before passing. [2]
Ball handling exercise
This exercise requires the use of a large number of players, ranging from six to eight players, and these players line up in a large circle on the field, then one of the other players is chosen to stand in the center of this circle, and two balls are used so that the player in the middle of the circle receives the ball from One of the players stationed along its perimeter passes it directly to the player standing next to the one who passed the ball, then the player standing in the middle prepares to receive another ball from another player and must, after receiving it, return it directly to the player next to the one who passed it, and so on. [2]
Ball Interception Exercise
This exercise is practiced with six players; Two of them line up diagonally on the corners of the handball hemisphere while the remaining four are in the area between the two players, and both players in the corner begin to successfully attempt to pass the ball between them, while the players in the middle try to prevent the ball from passing, and after the ball is severed Successful, the two players who are placed diagonally on the field are switched with two of the four players trying to intercept the ball and so on. [3]
Defense exercise
This exercise is performed by dividing players into two teams of different colors; In order to distinguish each player for his team members, then the game starts by saying that the player who owns the ball must complete ten passes in his part of the court before trying to throw the ball towards the opponent team ’s goal to try to score a goal, and the defending players of the opposing team must block the balls that They are shot towards the goal to prevent scoring goals, noting that players are prohibited from using their bodies to prevent players of the opposing team from scoring or trying to score, but rather they must cut the balls using their hands. [4]
Goalkeeping exercise
The handball player must be able to play in any of the different playing centers in the handball game, even if it is the goalkeeper's position, and it is possible to practice guarding the handball goalkeeper by lining up several team players in front of the goal and then shooting the balls towards the goalkeeper from a distance Six meters, and in another exercise, a defensive player is placed in front of each player who shoots so that the goalkeeper tries to block the balls that are directed at him with the defense players This is to simulate actual matches. [2]
Necessary body parts in handball
Practicing handball requires focusing on exercising many parts of the player's body and developing many different skills. Where handball requires strength in both the muscles of the upper and lower parts of the body, in addition to the strength of the heart muscle and the health of the circulatory system. [5] Therefore, exercises that increase the health of all these parts should be practiced, in addition to practicing stretching exercises, warm-up, and exercises that improve coordination in the use of both the hand and the eye for the player. [6]
To learn more about handball, you can read the article Defining Handball and its laws
References
- ↑ “Power Up: Exercises Every Athlete Should Know” , www.northshore.org , 12-1-2018, Retrieved 2-5-2020. Edited.
- ^ A b T HANDBALL the AT SCHOOL, Teaching Handball At School , 35.38 . Page. Edited.
- ↑ International Handball Federation, Training Preparation Manual Challenge Trophy Tournaments , Page 3. Edited.
- ↑ ENGLAND HANDBALL, England Handball Association , Page 13. Edited.
- ↑ Paul Rogers (30-5-2019), “A General Weight Training Program for Handball” , www.verywellfit.com , Retrieved 4-5-2020. Edited.
- ↑ Caroline Thompson (8-7-2011), "Handball Exercises" , www.sportsrec.com , Retrieved 4-5-2020. Edited.
