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Cardio - Cardio is short for
cardiovascular, which refers to the heart. Cardiovascular exercise is exercise
that raises your heart rate and keeps it elevated for a period of time. Another
name for it is aerobic exercise. The kinds of exercise that are associated with
cardiovascular workouts are things like jogging, fast walking, and swimming
where there is no break in the routine.
Plyometrics- is a type of
exercise training designed to produce fast,
powerful movements, and improve the functions of the nervous system, generally
for the purpose of improving performance in sports. Plyometric movements, in
which a muscle is loaded and then contracted in rapid sequence, use the
strength, elasticity and
of muscle and surrounding tissues to jump higher, run faster, throw farther, or
hit harder, depending on the desired training goal. Plyometrics is used to
increase the speed or force of muscular contractions, often with the goal of
increasing the height of a jump.
- Stretching is a form of physical exercise in
which a specific skeletal muscle (or muscle group) is deliberately elongated to
its fullest length
Weight Training -
is a common type of
for developing the
and size of
It uses the
force of gravity
(in the form of weighted bars, dumbbells or weight stacks) to oppose the force
generated by muscle through
Weight training uses a variety of specialized
to target specific muscle groups and types of movement.
What is core power you might ask? Core power is your center of power which is generated by the muscles in your stomach, lower back, sides (abdominals, oblique, and lower back muscles groups) basically the waist area. This is where you as a handball player get your power for you swings. Most people think just because youíre using your hands you need a lot of upper body strength to play handball, this isnít correct. About 50% or more of the power generated from the swing is done from your core muscles group. If you ever watch people who play handball you notice that they turn there bodies on an angle before they swing. This is done to gain more power for the swing also their footing is a important matter also. Theoretically, core strength training will lead to greater maximal power yet more efficient use of the muscles of the shoulders, arms, and legs, better body balance, and a lower risk of injury. All exercise on the link below are bought to you by www.exrx.net .
Leg Strength is an important factor in this sport because weak legs produce poor speed. As a handball player you need to have strong legs to propel your body across the court to be able to launch an effective counter attack to your opponent. In short , if you canít get to the ball in time you will be at the mercy of your opponent.
Now we already know that one way to improve is to improve our core strength but with our Legs we need a different approach. Handballs is a fast pace game where you are quickly changing directions and moving on the fly. So you need to train in this matter also to keep up with the game. Jogging is good for you but it doesnít produce the correct simulation of a handball game. The only form of running that does is short sprinting. If you jog on a tread mill try to run at a fast pace for 10 Ė 20 seconds and then a slow moving pace 30 - 60 seconds this is good for 20 to 40 minutes. This will help to adjust your body to pace of the game. Strengthen your legs will come down to good old weight training in the gym here are few leg exercise you can do at the gym to strengthen you legs. All of the exercise on the link below are bought to you by www.exrx.net .
Upper body strength in handball is mostly centered on the back and shoulders of your body. Now you know that arm strength is good thing but having a strong back and shoulders is better for handball players. With the combined power of the core , shoulders, and arms your power is guaranteed, as long as you can hit the ball properly but that's for another discussion. The links below will tell you a few exercises to strengthen your shoulders and back muscles to improve your power. All of the exercise on the link below are bought to you by www.exrx.net .