List Of Handball Exercises

List of Handball Exercises

The sport of handball requires lots of exercises to help a player's performance. Exercises are important for limiting injury and strengthening the athlete’s body. Let’s learn about the most common handball exercises and how they help players compete!

Warmup Exercises

Warming up is an important part to preventing injury in handball. It also helps a player by getting their heart rate up and the body moving.

  • Side Lying Rotation
  • High Knees
  • Curl-Up

Side Lying Rotation

This exercise stretches the shoulders and spine. It will help a player’s stability in these areas. The player should start by lying on their side with the back straight. The legs should both be bent at the knee with the legs creating a 90 degree angle. Both feet’ bottoms should be flat and the arms should be straight and flat on the ground. Next, the player will turn their body and head to the opposite side of where the legs are bent. After laying at this position for the amount of time desired, the legs should switch sides. This exercise should give the player a stretch in the shoulder and back area.

High Knees

This exercise is a perfect way to get the heart rate up and to strengthen the muscles in the legs. This exercise is very similar to a jogging-like motion, except the knees should be raised. The player should do a light jog, except the knees should be raised up to the chest. Each leg alternates when being lifted, so after raising the knee of one leg, the other knee should be lifted.


This exercise helps to strengthen and stretch the core. It is also a perfect way to get the heart rate up. It requires the player to lie on their back and have their knees bent with the arms starting off on the thighs. Next, the arms and the upper half of the body will move up the thighs, while keeping the bottom half of the body still. The arms and upper half of the body will move towards the knees until the hands have gone past the knees.

Strength Exercises

Strength benefits a handball player by allowing them to perform on offense and defense. The stronger the player is, the stronger their performance will be.

  • Squats
  • Hip Thrust
  • Bench Press
  • Push-Ups
  • Planking


This exercise is beneficial to strengthen the upper legs, glutes, and core. In handball, strength in the legs is an important part of the game.To begin your squat, start by standing up straight with the feet hips width apart. Next, bend your knees and lower your thighs parallel to the floor at the bottom of the squat. It should look very similar to sitting in a chair. Then after pausing for a few seconds, the body will go back up with your knees and back straight. Repeat this movement for at least ten reps.

Hip Thrust

This exercise focuses on strengthening the legs. Lay flat on your back with the legs bent at the knees, with your feet flat on the floor. Next, the butt will be lifted off the floor by using the strength in the legs. This position should be held for several seconds, then the butt will go back to touching the ground. This should be repeated several times. A good number for doing this exercise is around 20 to 30 reps.

Bench Press

This exercise focuses on strengthening the chest. It is beneficial to strengthen the chest for handball as a result of the strength needed to throw the ball. One will need to be laying flat on a bench and have a bar with weight on it above them. While laying flat on the bench, the bar should be held up over the chest with the arms straight. Next the bar will be lowered to the mid-chest area, then pressed back up so that the arms are straight again.


This exercise focuses on strengthening the arms. The player should start off by laying on their stomach with their body flat. The palms should be touching the floor at chest width, with the arms straight. Lastly, the tips of the toes should be touching the ground with the heels facing up. To start the exercise, the arms should bend to make a 90 degree angle and create a straight back. Next the arms will be straightened again to go back to the starting position. This exercise should be repeated several times, until the player is unable to maintain a strong and sturdy form.


This exercise focuses on the core and will help to create a stronger spine. Having a strong spine in handball is necessary due to the twisting that occurs while throwing the ball. To start off, the player should be lying on their stomach with the body flat. Next, the arms should be moved so that just the forearms are touching the ground with the rest of the arm facing towards the body. The forearms should be in front of each shoulder. Next, the tips of the toes should be touching the ground with the bottoms of the feet facing away from one. The whole body should be straight and sturdy. This position should be held until a burning feeling in the abdominals occur. The goal is to repeat this exercise several times and create a stronger core.

Stretching Exercises

Stretching is very important for handball, due to how it helps prevent injury in a player. It also is beneficial to a player by increasing their flexibility and creating a stronger form.

  • Toe Touch
  • Individual Toe Touch
  • Gate Stretches

Toe Touch

This is an exercise that is important to be able to create flexible and sturdy legs. For this exercise, the player will need to be sitting on the ground with their legs straight and flat on the ground. The upper half of the body will be facing the wall. Next, the hands will move towards the feet, aiming to touch the feet or to reach as far as possible.

Individual Toe Touch

This is an exercise very similar to the toe touch, except it focuses on strengthening the flexibility of each individual leg. The player should be sitting on the ground with the back sitting straight up, and the legs laying straight. Next, one leg should be bent so that the arch of the leg’s foot is touching the side of the knee on the opposite leg. Then, the player should have both arms straight and use them to reach for the foot of the leg lying straight down. The goal of this exercise is to try to reach for the foot. After finishing this stretch for one leg, the player should switch to the other leg.

Gate Stretches

This exercise focuses on stretching the legs and is beneficial for preventing injury in the legs. To start the exercise the player should be standing straight up with enough room to move around. The feet should be hips-width apart and the toes should be pointing forward. Next, one leg should be lifted with the knee being bent. The part of the leg below the knee should be facing forward and the rest of the leg should be facing up. After lifting the leg it should be turned to the side. The legs should be at a 90 degree angle and the hips should start to open. The leg should then go back to being bent and in front of the body. Then the next leg should do the same thing. In between each leg, a step or two should be taken. The goal is to continuously do this with the hopes to stretch out the legs.