Table 2 Final version of handball-specific strength exercises (n = 82) for lower extremities, upper extremities, and core, along with examples of exercises and level of progression
Main body part (exercises, n) | Type/target of exercise | Example of exercises | Level of progression (n) |
|---|---|---|---|
Lower extremities (n = 33) | Double-leg, single-leg, back thigh, front/inner thigh, hip abductors | Squats with kettlebells, dumbbells, barbell, trap-bar; step-ups, step-downs, lunges, split-squats; Nordic hamstrings, leg curl with gym ball, hip-thrust, Romanian deadlift, kettlebell swing, side lying hip abduction, Copenhagen adductor, slide exercises | Level 1 (n = 17), level 2 (n = 12), level 3 (n = 4) |
Lower and upper extremities (n = 15) | Explosive strength | Double-leg and single-leg jump-landings from step-up board, box-jumps, skate-jumps, squat jumps, jump-landing on bosu-ball, long jumps, death jumps, dumbbell jerk, hang clean, sled push | Level 1 (n = 8), level 2 (n = 5), level 3 (n = 2) |
Upper extremities (n = 25) | Front and back | External rotation, push press (lying, sitting, standing) with different equipment; pull exercises (sitting, standing) with different equipment; chins | Level 1 (n = 12), level 2 (n = 8), level 3 (n = 5) |
Core (n = 9) | Strength and stability | Core wheel with gym ball or barbell, rotational core exercises (sitting standing), dead bug | Level 1 (n = 6), level 2 (n = 2), level 3 (n = 1) |