HPC ASSIGNMENT

Sathyakumar.S
S0119015

Prepare a Pre-Season training program for Intermediate (Handball) Athlete of 4 weeks And
Explain the Sport’s Needs.

 Handball:

1. Objective: Sport in which 2 teams of 7 players each pass the ball using hands with the
aim of throwing into Opponent’s Post.

2. Movements Involved:

Standing Still, Walking, Jogging, Fast running, Sprinting, Backwards movement,

Sideways medium-intensity movement, and Sideways high-intensity movement.

3. Playing actions:

Jumps, Shots, stops when preceded by High-intensity activities, Changes of direction

and One-on-One situations.

4. Fitness Components Involved in Handball:

Anthropometry, Speed, Agility, Balance, Strength, Power, Reaction Time, Flexibility

and Endurance

5. Sports Needs and Demands:

a. Handball consists of Higher intensity of movements during defensive phase of

the game.
b. Primary Source of Energy is utilized through Aerobic Metabolism since it is
played for maximal duration of 45 minutes.
c. Handball demand higher ability to repeatedly perform High intensity activities
and to rapidly recover during less intense periods.

6. Pre-Season Demands: (Maintenance, Preparation and Pre-Competition)

Pre-competition period - functional training, Preparing for the season
Aerobic training is performed regularly every week
Aerobic High to Moderate Intensity Training is preferred
Limited amounts of Anaerobic Training
 F.I.T.T Principle:

FITT Strength Endurance Agility

Frequency 2-3 days/week 1-2 days/week 2-3 days/week

Intensity 60%-80% 1RM 75-85 % max HR Max to Submax

Time 45-50 minutes 20-40 minutes 20-30 minutes

Type RET,

erobic high-intensity training is

prioritized
at the expense of aerobic moderate-
intensity training
erobic high-intensity training is
prioritized
at the expense of aerobic moderate-
intensity training
erobic high-intensity training is
prioritized
at the expense of aerobic moderate-
intensity training
erobic high-intensity training is
prioritized
at the expense of aerobic moderate-
intensity training