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Sports training

Strength workout for handball players: jumps, barbell lifts, Shoulder Control, Nordics and Copenhagens

Across 30 trials, resistance training made handball throws faster, and barbell training in compound lifts gave the clearest results; jump training improved jumps, sprints and agility. This session pairs those lifts with jumps and landings, Shoulder Control (the programme that cut shoulder injuries in Swedish handball schools), and the Nordic and Copenhagen exercises that cut hamstring and groin injuries in footballers. Do the handball warm-up's raise and Knee Control first. You need a barbell and rack, a bench, a pull-up bar, dumbbells, a light band, a cable or band anchored at chest height, a 2 to 3 kg medicine ball and a partner or anchor for Nordics.

55 minIntermediate20 movesA wall · A barbell · Medicine ball · A bench or box · Pull-up bar · A dumbbell · A cable machine · A band · An anchor pointCalves · Hip flexors · Hamstrings · Adductors · Hip abductors · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Front-to-back leg swings8 each leg
    Beginner · Hamstrings, Hip flexors · 3D demoFront-to-back swings, holding a supportHarder: Contract-relax hamstring stretch (PNF)
  3. Side-to-side leg swings8 each leg
    Beginner · Adductors, Hip abductors · 3D demoSide-to-side swingsHarder: Lizard pose (Utthan Pristhasana)
  4. Arm circles10 each way, small to large
    Beginner · Shoulders, Back · 3D demoBig, easy circlesHarder: Shoulder CARs (controlled articular rotations)

Power, while you're fresh

Rest 90 s between sets

  1. Weighted jump squat3 × 5 with a light bar
    Advanced · Quads, Glutes, Calves · 3D demoJump fast; land softly with your knees over your toesEasier: Jump squat
  2. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold each landing for 2 secondsEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  3. Two-hand overhead throw3 × 6 with a 2 to 3 kg ball against a wall
    Intermediate · Shoulders, Abs, Triceps · 3D demoStep and throw from the legs up. On its own, medicine-ball training hasn't been shown to speed up throwsEasier: Medicine-ball chest pushHarder: Lying one-arm overhead throw

Barbell strength

Rest 2 to 3 min between sets

  1. Barbell back squat3 to 4 × 4 to 6
    Advanced · Quads, Glutes, Hamstrings · 3D demo2 lighter sets first; stop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Overhead squat
  2. Barbell bench press3 × 5
    Intermediate · Chest, Triceps, Shoulders · 3D demoShoulder blades set back and downEasier: Chest press machineHarder: Dumbbell bench press
  3. Pull-up3 × 5 to 8
    Advanced · Back, Biceps, Forearms · 3D demoFull hang to chin over the bar. Or chest-supported dumbbell rows, 3 × 8 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up
  4. Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the middle toesEasier: Reverse lungeHarder: Split squat jump

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

  1. Scaption raise3 × 15 to 30 s
    Beginner · Shoulders, Chest · 3D demo1 to 2 seconds each wayEasier: Band lateral raiseHarder: Smith machine upright row
  2. Scapular push-up (push-up plus)3 × 15 to 30 s
    Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Thoracic rotation3 × 15 to 30 s
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Single-leg Romanian deadlift3 × 15 to 30 s each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoHips squareEasier: Dumbbell Romanian deadlift
  5. Cable press and rotation3 × 15 to 30 s each side
    Intermediate · Abs, Shoulders, Chest · 3D demoTurn and return slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop
  6. Standing band external rotation2 × 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your side. Weak outward rotation went with shoulder problems in handball playersEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Hamstrings and groins, borrowed from football

  1. Nordic curl2 × 5 in week 1, building to 3 sets of 12, 10 and 8; once a week in season
    Advanced · Hamstrings, Glutes · 3D demoA partner holds your lower legs; brake the fall for as long as you can, then catch yourselfEasier: Slider hamstring curlHarder: Full Nordic curl
  2. Copenhagen plank1 set each side, 3 to 15 reps
    Advanced · Adductors, Abs, Shoulders · 3D demoShort lever, with your top knee on a bench, firstEasier: Hip adduction machine

Trunk

  1. Side plank2 × 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift

Tips

  • Off-season: 2 or 3 sessions a week. In season: 1 or 2, with no heavy legs or maximal jumps in the 48 hours before a match (our suggestion).
  • Before a tournament: in a small trial, cutting training intensity by 60% for 2 weeks after a 10-week strength block kept strength, sprint and throwing gains rising. Keep a few heavy, fast sets and cut the volume.
  • Raise your weekly handball hours gradually: jumps of more than 60% went with more shoulder injuries, and in girls with more knee injuries.
  • Learn the squat and bench press with our technique guides. Under-16s: light loads, with a coach watching.
  • Nordics make your hamstrings sore at first, so build up as above. For the full 10-week build, use our hamstring and groin injury prevention workout.
  • Goalkeepers: keep the Copenhagens going, and get elbow pain when blocking with a straight arm checked.

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

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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.

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Questions people ask

How long does the strength workout for handball players: jumps, barbell lifts, shoulder control, nordics and copenhagens take?

About 55 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: A wall, A barbell, Medicine ball, A bench or box, Pull-up bar, A dumbbell, A cable machine, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 17 of its 20 moves have an easier option listed beside them; use them freely.

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.