Speed and Power Game

1
HANDBALL

• Speed and Power Game

2
Handball Player

• Tactical Knowledge
• Technical Knowledge
• Fast
• Strong and Powerfull
• Flexible
• Precise
• Balanced
• Coordinated

3
Basic Motor Skill

• Power!
• Highest force in minimum time
• In training this means
• Performing with maximum weights
• Performing with maximum speed
• Connected with other Motor Skills
• - speed
• - flexibility (elasticity)
• - coordination (agility)

4
Periodisation

• Hypertrophy (growth) Period
• Motor Unit Activation Period
• Power and Pliometry Period

5
Hypertrophy Period

• Gain Muscle and Connective tissue size
• Slow movement to acute failure
• Submaximal Loads 2x/week per muscle
• 10 12 RM or 6 8 RM in 4 2 sets
• Short Rest Intervals
• Off Season! Early Preparatory Period

6
Excercises
7
Training Example
8
Motor Unit Activation Period

• Engage as much MU as possible become more
  powerful
• Maximum Loads gt95
• Full engagement in Movement
• 4 2 reps in 3 5 sets
• Intervals gt3 mins
• Late Preparatory Period

9
Power and Pliometry Period

• Perform Handball like situations with resistance
• Maximum Engagement in acceleration phase
• High Speed Performance P F x v
• Pre Competition Competition Period

10
Injury Prevention

• Muscular Imbalance?
• Thera Bands for Shoulder
• Eccentric Movements (Knee Shoulder)
• Flexibility gt Elasticity, Range of Motion
• Sleepers Stretch
• Proprioception/Functional Joint Stabilisation

11
Joint Balance

• Ankle Plantar dorsal flexion       3 1
•     Pronation Supination        1 1
• Knee     Extension flexion            3 2
• Hip          Extension flexion            1
  1
• Trunk      Extension flexion            1 1

12
Trunk

• Energy Loss?!
• Excercises for Strength 30 60 secs
• Lower parts -gt Obliques -gt Rectus
• Fitness Ball !!!

13
Club Training

• How to implement all this into the players
  schedule?
• Diary
• Internet
• Players Motivation Level?