Additional information
Knees, ankles and shoulders are most often injured
Half of all handball injuries occur in two body parts: the knee and the ankle. Our research suggests that specific warm up programme can reduce risk of injury by up to 50%. These exercises are shown below. A pleasant side effect is that they also make you a stronger and better handball player.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
BECOME A BETTER PLAYER – WITHOUT INJURIES
Warm-up programs in handball have traditionally consisted of exercises like jogging, jumping and throwing, but you should not restrict yourself to that. Research has shown that the exercise program below can reduce the risk of injury by half. It gets you warmed up and ready for action, and is suitable before training and matches.
DID YOU KNOW...
...that a structured warm-up program with exercises that you can find in the exercise-program here, can reduce the risk of injuries by 50%?
Proper warm-up is important
Let´s start
Exercises
Play video
Forwards speed skating jumps
Play video
Run with backwards throws
Play video
Run and jump: Double-leg landing
Play video
Rotating jump with push
Play video
Hip flexor stretch +
Play video
Shoulder press
Play video
Shoulder external rotation
Play video
Push–up passes
Play video
Single-leg deadlift with partner
Play video
Drop & catch
Play video
Bounding
Play video
Run with backwards throws
Play video
Run and jump: Single-leg landing
Play video
Rotating jump with push
Play video
Kneeling lunge with rotation
Play video
Y fall
Play video
Overhead shoulder strength
Play video
Push up + backwards toe walk
Play video
Single-leg deadlift with partner
Play video
Backwards throwing
Triangle run
Purpose: To warm up and improve hip and knee control
Aim for running 3 steps diagonally forward
Run 3 steps diagonally backwards
Change direction and repeat
As you change direction, plant your foot with your knee in line with your toes
Run with backwards throws
Purpose: To warm up and strengthen the shoulder
As you run, throw the ball backwards to your partner
Throw by rotating the upper arm, keeping your elbow in the same position
Try to catch the ball using the same technique
Run with foot plant
Purpose: To warm up and improve hip and knee control
Run 3 steps diagonally
Plant your outside foot, pause, then change direction
Land softly with your knee bent and aligned over your toes
Jump & push
Purpose: To improve landing control
Jump while your partner pushes you in different directions
Take off and land with both legs
Land softly with knees aligned over toes
Progression: Jump and land with one leg
Sidelying rotation
Purpose: To improve spinal flexibility
Lie on your side with the top leg stabilising and both arms outstretched
Rotate spine then stretch out your shoulder then elbow
Keep your hips stable during the exercise
Bow and arrow
Purpose: To strengthen your shoulder and upper back
Stretch the elastic by drawing your shoulder back and rotating your trunk
Lead with your elbow, keeping your forearm horizontal
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
Push–up passes
Purpose: To strengthen the shoulder and abdominal muscles
Start facing your partner in push–up position
Roll the ball to each other
Progression: Perform a push–up between each pass
Single-leg deadlift with partner
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner´s ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
This exercise can also be done without a partner
Backwards throws
Purpose: To warm up and strengthen the shoulder
Throw the ball backwards to your partner
Throw by rotating the upper arm, keeping your elbow in the same position
Try to catch the ball using the same technique
Forwards speed skating jumps
Purpose: To warm up and improve hip and knee control
Move down the court in long speed skating jumps
Land softly with your knee bent and aligned over your toes
Run with backwards throws
Purpose: To warm up and strengthen the shoulder
As you run, throw the ball backwards to your partner
Throw by rotating the upper arm, keeping your elbow in the same position
Try to catch the ball using the same technique
Run and jump: Double-leg landing
Purpose: To improve hip and knee control
Run three steps, jump, then land on both feet
Land softly with your knees bent and aligned over your toes
Progression: Your partner pushes you while you're in the air
Rotating jump with push
Purpose: To improve landing control
Jump and rotate 90 degrees in the air
Your partner should push you in unexpected directions while you're in the air
Land softly with both your knees bent and aligned over your toes
Progression: Rotate 180 degrees in the air
Hip flexor stretch +
Purpose: To improve hip flexibility
Start in a kneeling lunge position, pushing your trunk forward until you feel a stretch on the front of your hip
Hold a ball in the hand opposite your forwardmost leg
Lift the ball overhead and lean your trunk to the side
Shoulder press
Purpose: To strengthen the shoulders and upper back
Lift both arms overhead into a y-position
Flex your elbows, followed by stretching out the arms
Keep the elastic tight as you perform a shoulder press
Shoulder external rotation
Purpose: To strengthen the shoulder rotator muscles
The shoulder should be elevated and the elbow bent to 90 degrees
Rotate the upper arm, keeping your elbow in the same place
Start with a handball, then progress to a lightly weighted ball
Push–up passes
Purpose: To strengthen the shoulder and abdominal muscles
Start facing your partner in push–up position
Roll the ball to each other
Progression: Perform a push–up between each pass
Single-leg deadlift with partner
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner´s ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
This exercise can also be done without a partner
Drop & catch
Purpose: To strengthen the shoulder
Elevate your shoulder and bend your elbow to 90 degrees
Drop the ball and catch it immediately
Rotate your upper arm, keeping the elbow in the same place
Gradually increase the ball weight
Use a handball or small weigh ball to challenge yourself
Bounding
Purpose: To warm up and improve leg power
Bound forward with high knees
Land softly with your knees aligned with your toes
Jump explosively
Run with backwards throws
Purpose: To warm up and strengthen the shoulder
As you run, throw the ball backwards to your partner
Throw by rotating the upper arm, keeping your elbow in the same position
Try to catch the ball using the same technique
Run and jump: Single-leg landing
Purpose: To improve hip and knee control
Run three steps, jump, then land on one leg
Land softly with your knee bent and aligned over your toes
Progression: Your partner pushes you while you're in the air
Rotating jump with push
Purpose: To improve landing control
Jump single–leg and rotate 90 degrees in the air
Your partner should push you in unexpected directions while you're in the air
Land softly with your knees bent and aligned over your toes
You can choose if you start with or without a partner-push
Progression: Rotate 180 degrees in the air
Kneeling lunge with rotation
Purpose: To improve rotational flexibility
Start in a kneeling lunge position
Place one hand next to your front foot, and lift the opposite hand straight up
Hold a ball while you rotate
Keep your eyes on the ball
Y fall
Purpose: To strengthen the shoulders and back
Stand tall and raise your arms over your head
Keep your arms elevated in a Y position
Fall backwards towards your partner while you stiffen the muscles in your shoulders and back
You partner should push you back to your start position
Overhead shoulder strength
Purpose: To strengthen the shoulder and upper back
Stretch the elastic diagonally upwards using two straight arms
As you reach the top, rotate your trunk and pull your shoulder blade back
Return slowly using one arm only
Push up + backwards toe walk
Purpose: To strengthen the chest, arms and abdomen
Start by doing a normal push up
Walk your whole body backwards and forwards using your ankles
Maintain a neutral spine throughout the whole exercise
Single-leg deadlift with partner
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner´s ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
This exercise can also be done without a partner
Backwards throwing
Purpose: To strengthen the shoulder rotator muscles
Throw by rotating the upper arm, keeping your elbow in the same position
Try to catch the ball using the same technique
Start with a handball, and progress to a small weighted ball
Related Articles
Strength training and youth
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
Find out more
Get Set - Train Smarter app
The Get Set - Train Smarter mobile application is available for free in Google Play and Apple app stores, and ready for download in 11 languages.
Find out more
Burn out
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
Find out more
Play video
Triangle run2 court lengths
Play video
Run with backwards throws2 court lengths
Play video
Run with foot plant2 court lengths
Play video
Jump & push3 x 8–16 repetitions
Play video
Sidelying rotation2–3 x 6–8 repetitions
Play video
Bow and arrow3 x 8–16 repetitions
Play video
Shoulder external rotation3 x 8–16 repetitions
Play video
Push–up passes3 x 30 seconds
Play video
Single-leg deadlift with partner3 x 8–16 repetitions
Play video
Backwards throws3 x 8–16 repetitions
