Handball Drill/ Activities

Duration Repetition Rest interval

Jogging 30min - 10min
Fartlek 10min
Passing 5min
Side push up (2-3m) -
Slow/ Low

Squat -
Wall shooting 10min
Fast break (4-5m) -
Brisk walk 15min
Jump rope 15min
Plank 1min -
45 Passing 10min
20 balls paddle shoot (9m) -
V-shape running 5mins
Single leg jump -
Moderate

Jump Shot -
9m Jump shot -
30 metre dribling - - -
Static sprint 5min
Burpees 3min 10min
Plank 2min -
Forward – Backward Sprint 50metre 3round 3min
Back to back sprint 1metre 3x 1min
Dragon walk 20metre 30sec
Shuttle Run 5x10metre 5min
Side jerk
High

Reflection
Sprint with Resistance
Band
Passing and Jumping
Burpees 5min 3x 7-8 min
Plank 5min - -