Build Strength for Handball: Effective Training Guide

Written By Robert

Handball isn’t just a sport; it’s a showcase of human ability and the power of teamwork. 

In handball, a sport that combines speed, agility, and power, strength training is not optional—it’s essential. An effective handball strength training regimen can significantly improve a player’s performance on the court and help reduce the risk of injuries. This guide will help you understand why strength training is crucial in handball and how to incorporate it into your training routine.

The Importance of Strength Training in Handball

Handball is a physically demanding sport requiring not only cardiovascular endurance but also considerable muscular strength. Players frequently engage in body contact, sprint, change directions, jump, and throw at high intensities, highlighting the importance of a well-rounded strength training program.

Key Areas for Strength Training

While a holistic approach to strength training is crucial, there are key areas that handball players should focus on:

  1. Upper Body Strength: A handball player’s throwing speed, defensive abilities, and overall stability significantly depend on upper body strength. Training should include exercises targeting the shoulders, arms, chest, and back.
  2. Core Strength: The core serves as a bridge between the upper and lower body and plays a vital role in movements like throwing, jumping, and changing direction.
  3. Lower Body Strength: Lower body strength is key for sprinting, jumping, and maintaining stability during body contact or defensive actions. Focus on exercises that work the glutes, hamstrings, quads, and calves.

Handball Strength Training Program

A handball strength training program should be diverse, incorporating a mix of bodyweight exercises, weightlifting, plyometrics, and stability exercises. Here’s a basic program that can be adjusted based on individual needs and fitness levels:

  • Upper Body Exercises: Push-ups, pull-ups, bench presses, overhead presses, and arm curls.
  • Core Exercises: Planks, Russian twists, bicycle crunches, and leg raises.
  • Lower Body Exercises: Squats, lunges, deadlifts, calf raises, and box jumps.
  • Plyometric Exercises: Plyometric push-ups, box jumps, and power skips.

Remember, strength training should complement other essential aspects of handball training like skill drills, tactical training, and cardio conditioning.

Safety First

Before starting any strength training regimen, it’s essential to get a physical check-up and guidance from a certified fitness professional. Always prioritize proper form over lifting heavier weights to avoid injuries. Rest and recovery are just as important as the training itself, so ensure you have adequate rest days and stay hydrated.


Strength training is a game-changer in handball. It improves performance, reduces injury risk, and helps players stay in peak condition throughout the season. With proper guidance and a commitment to regular training, you can build the strength required to excel in this exciting and demanding sport.

Why is strength training important in handball?

Strength training improves a player’s throwing speed, stability, defensive abilities, and overall performance on the court. It also helps reduce the risk of injuries.

Which areas should I focus on in handball strength training?

Handball players should focus on training their upper body, core, and lower body, as these areas are heavily involved in the game’s various movements and actions.

Can strength training help reduce injuries in handball?

Yes, strength training can help reduce the risk of injuries by enhancing muscular strength and endurance, improving joint stability, and promoting better movement control.

How often should a handball player engage in strength training?

The frequency of strength training depends on the player’s fitness level, position, and the time of the season. However, a general recommendation is to incorporate 2-3 strength training sessions per week.

Are bodyweight exercises beneficial for handball strength training?

Yes, bodyweight exercises are an excellent way to build strength, especially for beginners or when weights are unavailable. They can also help improve body control and stability, beneficial for handball players.

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