Led By:Kevin Cradock BSc MSc

Developing the Athlete

Session 3

Objectives:What is Core Strength?

What role should core strength training have in handball?

What type of core strength training will be of most benefit to you playing handball?

Advantages of Improving Core Strength

Lower likelihood of injuryImprovement in powerGreater stabilityGreater transfer of force through the bodyReduced stress on joints and ligamentsBetter posture

Disadvantages of Poor Core Strength

More likely to become injuredPoor transfer of force through the bodyPoor dissipation of force on landingGreater stress on joints and ligamentsPoor posture leading to overuse injuries

Basic Core MovementsExtension: Erector Spinae, Quadratus Lumborum

Flexion: Rectus Abdominus, Internal & External Obliques

Twisting: Internal & External Obliques

Bracing: Transverse Abdominus, Rectus Abdominus, Internal & External Obliques, Erector Spinae

TestCoordination of core muscles

Where do I Start?Decide on your goal?Identify most limiting factorFunctional Movement ScreeningWhat stage of learning is the player at?What stage of development is the player

at?Individual needsWhat type of exercise

Examples of Basic Core Exercises

Activate Trans AbsProne holdBack ExtensionSupermanSit upOblique sit upSwiss Ball L Hold

Examples of Intermediate Core Exercises

Overhead SquatMoving Prone HoldSpiderman WalkDb Side Bends / 1 Arm Farmers WalkPush-Up SupermanWeighted Back

Extension

Medicine Ball ThrowsPartner Resisted Side

DropsFarmers WalkSwiss Ball Moving L

HoldStomach Inch WormBack Inch Worm

Functional Approach Training the Body as a Unit Total Body Strength Training

Specific V Total Body Traditional V Functional

What are the Key Movements of Handball?Squatting Lunging Twisting Turning

Walking / Running

Pushing Pulling

Planning GuidelinesFunctional Movement Assessment (FMS)Clear GoalGradual Progression of ExerciseSimple to Complex  Known to UnknownLow Force to High Force  Static to DynamicIncreasing Challenge Gradually

Other Considerations Number of Exercises Duration of Session Order of Exercises Number of Sets & Reps Speed of Exercise What stage of the season are you preparing for? Posture NB

Number of Exercises

Type of Training Set Reps Load

Functional Training

1-4 Circuit

s

8-15 0-60%

Hypertrophy 3-5 4-20 40-90%

Max Strength 2-5 1-4 90%+

Max Power 2-5 1-6 30-100%

10 Minute Circuit Warm-UpCircuit warm-ups can include many fundamental movement patterns:

Multi-Directional Lunges, Spinal Rolls, Total Body Rolls Sidewards, Overhead Band Squats,

Spiderman Walk, Rotator Cuff Stability Work

Stretching

Mini Tag Agility games

Core Strength Circuit (Handball)

1) Overhead Squat Broom or Bands / Med Ball Squat

2) Push up3) Bent Over flies4) Medicine Ball Lunge with Side waves5) Spiderman Walk6) Horizontal Rings Pulls / Cable pulls7) Medicine Ball Side Lunge8) Medicine Ball Woodchops9) Medicine Ball Oblique Throws10)Surfing pop ups

Core Strength Circuit (Handball)Continued...Sets / Reps / Volume and intensity are dictated by technique Key Strength Areas for Handball:Core StabilityRotator Cuff Stability Functional Strength Exercises that relate all movements to the game Circuit can be completed 2-4 Times with 2 minutes rest in between each circuit,Exercises can be completed for 10 repetitions each, depending on technique.

Be clear on your goal?Functional Movement

ScreeningWhat stage of learning is

the player at?What stage of

development is the player at?

Individual needsFunctional Exercises

Stressing Total body movements rather than specific body part exercises

Plan your training with a qualified coach