STRENGTH TRAINING AND HANDBALL PLAYERS Laura Polačiková HANDBALL •Contact sport •High intensity, short duration •Fundamental skill is throwing •Succesfull performance depends on explosive muscular contractions as : jumping, sprints, acceleration, changing directions •No early specialization, but multilateral development (peak at 25) WHICH EXERCISES ARE SUITABLE FROM STRENGTH TRAINIG TO HANDBALL TRAINIG PROGRAM? •Resistance and strength training involves wide range of resistance loads and different modalities as: •Throw with ball or medicine ball •Olympic weightlifting •Elastic band training •Plyometric training • •All this are aimed at developing maximal strength and power •Chest and Triceps workouts •Flat Bench (BB or DB), Incline Bench (BB or DB), Weighted Dips, Diamond Push-ups, Weighted Push-ups, Triceps Cable Extensions, Chest Flys, • Shoulders and Back Workouts •Weighted Pull-ups, Weighted Chin-ups, DB Military Press, Shoulder Raises, Lat Pull Downs, Lower Back Pull Downs, Shrugs (BB or DB), Reverse Flys, Weighted Shoulder Circles • Core Workouts •Weighted Decline Sit-ups, Russian Twists, Flutter Kicks, Leg raises (off pull-up bar), planks, medicine ball throws, oblique lifts, supermans, weighted glute-ham raises • Speed Work Ideas •Hill springs, ladder work, plyometrics, box jumps, sprinting intervals, backpedal sprints and strides • Leg Strength Workouts •Weighted Lunges (walking, 1 foot on bench, standing), pistol squats, slow count squats, leg press, 1-leg and both leg jumps and box jumps • TRAINING PROGRAM •The best approach to design strength trainig program for handball players consists from at first: 1.- Collecting informations about their injury history (individually) 2.- Strengths and weaks of the group 3.- Plan program to improve strength, power and lower incidence of injuries Obrázok, na ktorom je osoba, ľahká atletika, pózujúci Automaticky generovaný popis THROWING BALL VELOCITY •After practising resistnce training and plyometric training handball players achieve higher trhowing ball velocities of all types: standing throw, 3step running throw, jump throw •Increasing loads, higher throwing weights with small number of reps – less time is required to obtain optimal response •Studies are more concerned on concentric exercises, but in lot of actions there is importatnt also eccentric part and their combintion •Throwing medicine ball 1kg/3kg, • MAXIMAL STRENGTH •Deadlift, lounges, squat pull over, bench press, barbell squat... •This exercises despite of explosive contraction are performed in slow velocity and have gretest effect on strength improvement •Best for maximising strength are longer contraction duration exercises with heavier loads •Smaller number of sets and reps, but heavier 1RM • • MUSCLE POWER •Resistance trainig using dynamic excentric- concentric exercises on peak muscle power for upper and lower limbs leads to improvement of relative and absolute power •Plyometry •Squat jumps, box jumps, clean and jerk, dynamic bench press, jumping lounges •Exercises in 80-90% 1RM SPECIFIC SKILLS •Dribbling •Cathing •Throwing •Jumping •Accuracy •Saving • AEROBIC/ANAERBIC •Aerobic training •Is important, because well develped aerobic training allows to tolerate high intensities and physiological load traiing • •Anaerobic training •Is important, because it improves performance of intense match activities such as sprints, jumps, shots INJURIES •Ankle – sprains (more woman) •Knee - ACL anterior crucial ligament (healing long time- most serious), meniscus • Shoulder , elbow, fingers •Head High speed running forward, backward and alsoside running PREVENTION OF INJURIES •Proper warm up •Exercises for stabilisation of joints •Balance exercises focusing on neuromuscular control and landing •Compensation exerises •Orthosis •Taping •Healthy lifestyle (food, suplements, relax) HOW MUCH TRAINING SESSIONS ARE SUITABLE TO SUSTAIN STRENGTH AND POWER? •1 x a week – too little •2 x a week – good stimulus, but sometimes not enought for improvement •3 x a week - improvement WARM UP •10minutes •Jogging, high knees, running •Calistenics (burpees, jump squats, rope skipping...) •Dynamic stretching (hand to toe touch, hamstring, quadriceps, trapezius stretches...) •Mobility exercises (joint rotations) EARLY PRESEASON •Players are preparing for the season and building up after the offseason, adaptation •Training is built on building aerobic fitness, functional strength, and hypertrophy •More general exercises, high volume (sets and repetitions) •5sets, 10 reps at 1RM 60-70% 4 exercises, 3 min rest •Push (benchpress, pushups, dips, leg press) •Pull (pull ups, deadlift, lat pullownds, curls, chin upps) •Strenght (various types of squats and lounges,hip thrusts, clean and jerk) LATE PRESEASON •Building anaerobic fitness and maximum strength and power- includes sprints and all-out effort training to build cardiovascular capacity and top-end effort for quick bursts of energy •Building maximum strength and power includes quick movements under load. Some examples include lifting heavy weights and using plyometric •Focusing more on specific skills •Less volume, faster •3 sets 5 reps 80-85% of 1RM 4 exercises, 3 min rest •Push •Pull •Medicine ball – unilateral, bilateral, slums to the ground, overhead •Plyometrics- box jump, single leg hop, split squat jump • STRENGTH TRAINING IN LATE PRESEASON • a) week 1 •Bench Press, Push ups, Dips •4 sets of 6 reps at 75% of 1RM or 5 sets of 4 reps at 85% of 1RM •Medicine ball •Chest and Triceps • b) week 2 •Back Squat, Goblet squat, Loaded plank •4 sets of 6 reps at 75% of 1RM or 5 sets of 4 reps at 85% of 1RM •Plyometric training •Core and Speed Work • •c) week 3 •Shoulder Press, Latisimus dorsi pulldown, Chinn ups •4 sets of 6 reps at 75% of 1RM or 5 sets of 4 reps at 85% of 1RM •Medicine ball •Shoulders and Back • d) week 4 •Power Clean, Hanging leg circles, Lateral wood chop •6 sets of 3 reps at 80% of 1RM or 5 sets of 2 reps at 90% of 1RM •Plyometric training •Core and Speed Work • •e) week 5 •Front Squat, Reverse lounges, Deadlift •4 sets of 6 reps at 75% of 1RM or 5 sets of 4 reps at 85% of 1RM •Leg Strength Work • IN SEASON •Players are expected to be fully functional for competition. Training involves maintaining speed, aerobic and anaerobic fitness, and emphasizing strength and power •During this time, competition takes precedence over other training, so gym sessions are decreased but are still important. A blend of speed training with sprints and strength training are performed • OFF SEASON •When the season is over, it is time to relax for a while, but handballers still need to remain active •Rest and recovery with the maintenance of light activity—heal cross-training, light gym work, core training, circuit training injuries •Muscle compensations, visit physiotherapist and work on instabilities and heal injuries CONCLUSION •Weightlifting exercise offer a stimulus that should be included in any resistance-training program for healthy handball players, who require quick, powerful movements • Biweekly in-season weight training improved the muscle volume, maximal strength of the upper limbs, and ball throwing velocity in healthy handball players relative to their standard training program THANK YOU FOR YOUR ATTENTION • REFFERENCES •https://www.rookieroad.com/handball/list-handball-skills/#saving •https://www.mdpi.com/1660-4601/16/22/4520/htm •https://pubmed.ncbi.nlm.nih.gov/31731726/ •https://pubmed.ncbi.nlm.nih.gov/32162502/ •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6888376/ •https://www.aspetar.com/journal/upload/PDF/2014410103654.pdf •