Handball is a fast, dynamic and physically demanding sport that continues to enjoy high popularity. Players must be able to meet the athletic demands of this sport and are therefore exposed to a high risk of injury. Therefore, athletic training in handball should include a high injury prevention component.
The most common serious injury in handball is the knee injury, especially the tear of the anterior cruciate ligament.
Interestingly, the majority of these injuries in handball occur without direct opponent influence. Instead, in certain situations, technical and muscular deficits result in incorrect movements that trigger the injury. Handball medicine has made tremendous progress in this regard over the past 2 decades. Modern studies in handball have shown that specific technical and athletic exercises before competition and in training can significantly reduce the number and severity of injuries.
1. knee strength (bridge on Ballkissen)
The player lies on his back and places his legs bent on the Dynair Ballkissen.
Raise the pelvis so that the shoulders, pelvis and knees form a straight line.
Extend one leg parallel to the floor or hold one leg up vertically.
2. knee control (single leg stand with slightly bent knee on Jumper or Dynair Ballkissen)
The player stands one-legged with the knee slightly bent and performs additional tasks, e.g., leading the free leg forward and backward or alternating between standing balance and upright torso
3. indentation
Pressing in (on Dynair Ballkissen XXL)
Players stand facing each other in a single-leg stance, each holding the end of a Flexvit Multiband or Theragym Tube.
They try to unbalance each other by pulling and releasing the Multiband.
Author: TOGU in cooperation with the Bavarian Handball Association
