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.

Handball

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

  • Level 1

    10 exercises get pdf

    Programmet består av tre nivåer. Når du mestrer øvelsene på det første nivået, er det på tide å gå videre til neste.

  • Level 2

    10 exercises get pdf

    Programmet består av tre nivåer. Når du mestrer øvelsene på det første og andre nivået, er det på tide å gå videre til det tredje.

  • Level 3

    10 exercises get pdf

    Programmet består av tre nivåer. Når du mestrer øvelsene på alle nivåene, er det viktig å fortsette å gjør dem hver uke for holde effekten ved like.

Related Articles