Handball characteristics<\/strong><\/h4>\nHandball is played 7 vs 7, in a field 40 metres long x 20 metres wide: the distance to be covered is not small and even if the team consists of 7 players, the energy expenditure is high. Precisely because of this characteristic, one can think that on a metabolic level this activity can be very similar to basketball, with short, fast actions, jumps and sudden changes of direction.<\/p>\n
Handball is part of the alternating aerobic-anaerobic activities, which is why athletic preparation plays an absolutely important role as it requires a good muscular component in addition to the cardio-respiratory one.<\/p>\n
![\"handball-handball-preparation-athletics-side-aerobic-power-muscle-strengthening\"](\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/09\/handball-pallamano-preparazione-atletica-sidea-2.jpg\")
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Athletic preparation for handball: aerobic power and muscle strengthening<\/strong><\/h4>\nTo best prepare for handball, we can consider two macro-sets in athletic preparation, the part concerning aerobic strengthening and the more specific part concerning muscle development and strengthening.<\/p>\n
Aerobic power: what it is and how to train it<\/strong><\/p>\nAerobic power represents the maximum volume of oxygen that can be utilised by the body in the unit of time during a maximal effort; once the maximum limit is reached, each increase in intensity does not cause an increase in oxygen intake.<\/p>\n
\"The aerobic mechanism is important in the recovery phases to pay off oxygen debts more quickly\". <\/em>(The Optimal Workout, Weineck)<\/p><\/blockquote>\nOne of the most frequently used methods of improving aerobic power is intermittent training. This method consists of performing repeated sprints, shuttles or game actions for about 15-20 seconds and with recoveries that can be equal to the work time (1:1) or even reduced by half (2:1).<\/p>\n
If you decide to work with non-full recoveries, this will help you to accustom your body to disposing of lactate and maintaining a constant oxygen debt. The choice of square footage is always at the athletic trainer's discretion, but my advice is to work on a maximum of 25 metres, which can represent a restart or goal cover in the case of a defensive phase. Many trainers prefer to work on smaller distances, 10-15 metres, while carrying out shuttles. This method has a very strong impact on the muscles because braking and restarts require good muscle tone capable of contracting in an eccentric manner and releasing energy in an explosive manner in order to restart.<\/p>\n
The report work:rest<\/em><\/strong> can undergo variations during the year, in the preparation period incomplete recoveries can be implemented, while during the year, with the addition of championship competitions, the recovery time can be kept equal to the work time, in order to maintain that muscular 'brilliance' that all coaches seek in their athletes. In any case, the working time should never exceed 3-4 minutes of intermittent work. Between sets, recovery should always be complete, and the performance of low-intensity exercises such as joint mobility or stretching can help to dispose of the accumulation of fatigue.<\/p>\n <\/p>\n\t
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<\/p>\nTo best prepare for handball, we can consider two macro-sets in athletic preparation, the part concerning aerobic strengthening and the more specific part concerning muscle development and strengthening.<\/p>\n
Aerobic power: what it is and how to train it<\/strong><\/p>\n Aerobic power represents the maximum volume of oxygen that can be utilised by the body in the unit of time during a maximal effort; once the maximum limit is reached, each increase in intensity does not cause an increase in oxygen intake.<\/p>\n \"The aerobic mechanism is important in the recovery phases to pay off oxygen debts more quickly\". <\/em>(The Optimal Workout, Weineck)<\/p><\/blockquote>\n One of the most frequently used methods of improving aerobic power is intermittent training. This method consists of performing repeated sprints, shuttles or game actions for about 15-20 seconds and with recoveries that can be equal to the work time (1:1) or even reduced by half (2:1).<\/p>\n If you decide to work with non-full recoveries, this will help you to accustom your body to disposing of lactate and maintaining a constant oxygen debt. The choice of square footage is always at the athletic trainer's discretion, but my advice is to work on a maximum of 25 metres, which can represent a restart or goal cover in the case of a defensive phase. Many trainers prefer to work on smaller distances, 10-15 metres, while carrying out shuttles. This method has a very strong impact on the muscles because braking and restarts require good muscle tone capable of contracting in an eccentric manner and releasing energy in an explosive manner in order to restart.<\/p>\n The report work:rest<\/em><\/strong> can undergo variations during the year, in the preparation period incomplete recoveries can be implemented, while during the year, with the addition of championship competitions, the recovery time can be kept equal to the work time, in order to maintain that muscular 'brilliance' that all coaches seek in their athletes. In any case, the working time should never exceed 3-4 minutes of intermittent work. Between sets, recovery should always be complete, and the performance of low-intensity exercises such as joint mobility or stretching can help to dispose of the accumulation of fatigue.<\/p>\n <\/p>\n\t