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Sports training

Handball warm-up: Knee Control, Shoulder Control, landings and a throwing build-up

In 627 players at Swedish handball schools, a shoulder programme done as a warm-up cut shoulder injuries by more than half, and a knee programme cut knee injuries by about a third, although players did them about half as often as asked. Across three trials, the shoulder result is promising but not settled. This warm-up puts both programmes into one session, after the running, cutting and landing work that roughly halved knee and ankle injuries in young Norwegian players. Each exercise has levels: pick one that's hard but done well, and move up when it's easy. You need a light dumbbell or a full water bottle, a cable or a band anchored at chest height, and a low step.

20 minBeginner18 movesCardio machine · A wall · A step · A dumbbell · A cable machineQuads · Calves · Hip abductors · Glutes · Adductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Treadmill jogging2 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy running, building the paceEasier: Treadmill walkingHarder: Sprint intervals
  2. Side-stepping (sideways walking)2 × 10 m each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoLow and quickHarder: Lateral band walk
  3. Carioca quick step2 × 10 m each way
    Beginner · Hip abductors, Adductors, Calves · 3D demoHips turn, shoulders stay squareEasier: Side-stepping (sideways walking)Harder: Lateral cone hops

Move

  1. Front-to-back leg swings8 each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)
  2. Arm circles10 each way, small to large
    Beginner · Shoulders, Back · 3D demoBig, easy circlesHarder: Shoulder CARs (controlled articular rotations)

Knee Control

  1. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnee Control's two-legged knee squat: knees over the middle toesEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Patrick step-down8 slow reps each side
    Intermediate · Quads, Glutes, Hip abductors · 3D demoKnee Control's one-legged knee squat: hips level, knee over the footEasier: Bodyweight squatHarder: Skater squat
  3. Single-leg glute bridge8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoKnee Control's pelvic lift: keep your hips level at the topEasier: Glute bridgeHarder: Barbell hip thrust
  4. Forearm plank2 × 20 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoKnee Control's bench: a straight line from head to heelsEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  5. Walking lunge8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoKnee Control's lunge: front knee over the middle toesEasier: Split squatHarder: Split squat with dumbbells

Land and cut

  1. Single-leg hop and stick3 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoKnee Control's jumping and landing: land softly and hold for 2 seconds, knee over the footEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  2. Shuttle runs2 plant-and-cut runs each way
    Advanced · Quads, Glutes, Calves · 3D demoLow into the cut; push off the outside footEasier: Treadmill jogging

Shoulder Control (2 sets of each in season, 3 off-season)

  1. Scaption raise2 × 15 to 30 s
    Beginner · Shoulders, Chest · 3D demo1 to 2 seconds up and 1 to 2 seconds downEasier: Band lateral raiseHarder: Smith machine upright row
  2. Scapular push-up (push-up plus)2 × 15 to 30 s
    Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Thoracic rotation2 × 15 to 30 s
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Single-leg Romanian deadlift2 × 15 to 30 s each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoHips square, back longEasier: Dumbbell Romanian deadlift
  5. Cable press and rotation2 × 15 to 30 s each side
    Intermediate · Abs, Shoulders, Chest · 3D demoArms long; turn and come back slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop

Build-up

  1. Treadmill running3 × 20 m
    Intermediate · Quads, Calves, Glutes · 3D demoBuild to about 90% of your top speed, then start your throwing build-upEasier: Treadmill walkingHarder: Sprint intervals

Tips

  • Do it at least 3 times a week, as trialled. Players who managed about half that still had fewer injuries.
  • Then the throwing build-up: passes at short range, then longer, then shots at about half, three-quarter and full effort. Stop for shoulder pain.
  • The trial tested the knee and shoulder programmes separately; doing both is our suggestion. If time is short, alternate them between sessions.
  • Girls and women: don't skip the knee block. In elite handball, women tear an ACL about 5 times as often as men.
  • Goalkeepers: add slow hip circles and easy saves before full shots.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the handball warm-up: knee control, shoulder control, landings and a throwing build-up take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A step, A dumbbell, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 15 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.