Skip to main content

Table 1 Final version of handball-specific exercises (n = 57) to be integrated within warm-up or skills training. Exercises include physical principles (i.e., hip-knee-foot alignment, soft and controlled landings, muscle strength legs, core, posterior part of shoulder, wrist, grip) with integrated psychological aspects (i.e., pairwise, peer-feedback, competition, mindful muscle activation) agreed on among experts [10]. A handball is included in most exercises. A description of the example programs is displayed below the Table

From: Co-creating holistic injury prevention training for youth handball: Development of an intervention targeting end-users at the individual, team, and organizational levels

Main body part (exercises, n)

Example of exercises

Level of progression (n)

Exercises integrated within warm-up (n = 23)

  

Lower extremities (n = 11)

Run with foot plant; Lunges; Double-leg squats with partner in plank position; single-leg balance with drop and catch ball

Level 1 (n = 5), level 2 (n = 4), level 3 (n = 2)

Upper extremities (n = 6)

Shoulder external rotation exercises; Drop & catch ball; Shoulder press exercises

Level 1 (n = 6)

Core (n = 6)

Plank with arm wrestling and ball; Single-leg balance with ball pairwise; Slow-motion rotations–man-to-man

Level 1 (n = 4), level 2 (n = 1), level 3 (n = 1)

Exercises integrated within handball skills training (n = 34)

  

Lower extremities (n = 19)

Jumping and cutting exercises with catch and throw

Level 1 (n = 9), level 2 (n = 6), level 3 (n = 3), level 4 (n = 1)

Upper extremities (n = 10)

Backwards throw; Throw behind back; Overhead-throw

Level 1 (n = 5), level 2 (n = 5)

Core (n = 5)

Core side to side with catch and throw; Core sit-up with catch and throw

Level 1 (n = 2), level 2 (n = 2), level 3 (n = 1)

Integrated strength (n = 6)

Strength exercises coupled with specific handball skills practice, i.e., shoulder– throwing; core– defence; jumping and landing– feint and cutting movements

NA

  1. Example programs for the exercises were created and provided as follows:
  2. • A set of 3 example programs (one program for each training session per week) provided every 6 weeks over 6 periods over the season, yielding a total of 18 example programs. That is, 3 programs delivered over 6 weeks, and then a new set of 3 programs delivered over 6 weeks, and so on
  3. • Each program includes 5–7 physical exercises for legs, shoulders, and core, with:
  4.  o 4 exercises (2 legs, 1 core, 1 shoulder exercises) integrated in the warm-up
  5.  o 1–3 exercises integrated in the skills training as follows:
  6.   ♣ Program 1: leg exercises
  7.   ♣ Program 2: integrated strength. Specifically, a technique exercise and an injury prevention exercise (for legs, shoulder, or core) performed alternately to: increase players’ awareness of relation between performance (e.g., jump shot) and injury prevention (e.g., landing technique); reduce repetitive movements (e.g., shooting); use time at practice efficiently (i.e., avoid waiting in line); use the entire court (injury prevention exercises performed at the center, technique exercises by the 9- and 7 m lines); increase motivation in that players perform exercises in pairs (relatedness), choose when they do technique or injury prevention exercise (autonomy), and provide peer-feedback (competence)
  8.   ♣ Program 3: shoulder exercises
  9. • 1–2 alternative exercises (increased level of progression or different exercise for same body part, i.e., legs, shoulders, or core) provided for each exercise for variation
Back to article page

BMC Sports Science, Medicine and Rehabilitation

ISSN: 2052-1847

Contact us