handball training

 

 The passage Operational Proposals 4- In pairs side by side with the same forehead at a distance of cca. 3 m.; perform high, medium and low lateral passes by executing one, two or three steps and returning to the starting point after the execution of the pass. (Fig.7) 5- As in n. 4, but always advancing after each pass. (Fig. 8) 6- In pairs on the side with the opposite forehead, perform high, medium and low side passes; hand passes; back passes low and over the shoulder, with one two or three steps. After a certain number of passes, change sides. (Fig.9) 7- In pairs, one side by side and the other facing each other; perform front and side passes. After a certain number of passes, switch positions. (Fig, 10) 8- As in n. 7, but moving and trying to keep the same distance. (Fig.11) 9-In pairs with opposite faces, but not side by side; perform diagonal steps with one, two or three steps. (Fig.12) 10- As in n. 9, but in motion and always trying to keep the same distance. (Fig.13) exercises

WEIGHT TRAINING The proposed training scheme aims to increase the athlete's power to improve his vertical jump. The athlete will have to undergo this training three times a week on the days when he doesn't have to train in the gym and away from competitions, say at the end of the season, for about a month with boosters during the year . WORKOUT SCHEDULE The exercises are performed in this order: squats leg extensions leg curls leg presses calf raises for each exercise you must perform a pyramid of sets consisting of: warm-up (warm-up) of 16 repetitions with a weight that allows comfortable and precise execution 10-12 repetitions 7-9 repetitions 4-6 repetitions warm-down (cool down) 10-12 Sets other than the warm-up must be performed with the maximum weight that allows the entire set to be performed number of repetitions and in the correct way. Each set must be conducted until exhaustion so if you are able to perform more repetitions at the end of the set you will have to increa