Warm-up Exercise And Physical Training For Handball Players 2i1a4h

INTRODUCTION Handball, a popular game throughout the world, was introduced in by a gymnastics teacher, Max Heister, in 1917. The game was primarily devised for girls and played 11 aside on a football field. There are, however, authentic reports of a similar game, “Handhold” being played in Denmark as early as 1904. In 1919, another Berlin sports teacher, Carl Schelling, modified the existing rules. He advocated the use of a smaller ball, the players were allowed to fight for the ball there step rule was introduced and the 16metre penalty area of the football field provided an ideal throwing zone. Soon other countries accepted these rules and hand ball w.as on its way to becoming an international sport. In 1923, the first inter-city match between Berlin and Dresden took place while the first international handball match was played between and Austria on 13 September 1925. During the Olympics Games of found the international Handball federation (IHF). Along with the increase in , another innovation took place in the Scandinavian countries, where due to Climatic conditions, handball was taken indoors. The rules were modified and adapted to indoor conditions and finally evolved to the format prevailing today. A great boost to the sport was provided when in 1972, handball was introduced as on Olympic discipline at Munich. The growing popularity of handball is not only due to the fact that it is a healthy competitive sport, but also due to the simple rules and even simpler equipment needed; a ball, two goals and a small playing field (not forgetting, of course the seven players needed in a team). The introduction of referees, unlimited substitutions, tactical moves, the quick switch from defence to attack have all contributed to the game enjoying universal popularity and it is now played in as many as 95 countries. In India, the game was first played at Rothay (Haryana) in 1972 and since then it has spread all over the country. Is inclusion in 1982 Asian Games at New Delhi was a major factor in helping to popularize the game in India. Handball is played by two teams, composed of six players and a goalkeeper each, who try and throw the ball into their opponents’ goal. Since the basis of the game is catching, throwing jumping and shooting at goal, handball is a sport that develops the bodies of young players as well as keeping older players physically fit. A handball player must first and 1

foremost be a good runner with an ability to make quick sports. He must also have a knack of catching and throwing with precision to teammates. Good dribbling skills are a basic requirement and finally, a player must have the ability to school at goal. These requirements mean that a player must train his body, arms and legs to function as one harmonious unity. Handball is sometimes called the complete game because nearly every part of the body is exercised. It is a game that can be enjoyed by individuals regardless of their age or sex. Although the game is primarily dominated by men, women in recent years are being introduced to it and more and mare playing every day.

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HISTORY OF HANDBALL

The handball is a sport of recent creation, though there is expert that motion that the history repair to the antiquity. In ancient already was practiced a play of ball with the hand. Known as the “play of Ukraine”, in which was utilised a ball of the size of an apple and the participants must intend that might not touch the used to. This play was arrived it at to describe Homer in the “odyssey” in the roman epoch, a doctor called Claudio Galena was recommending to unwell that might play to the Halation that was practised with a ball. The sports of handball are a thrilling and exciting indoor game that can best be described as a mixture of soccer and basketball. The ball is ed in quick-fire succession yup the field until, near the goal; the striker throws it at the back of the net. The current game evolved from several different versions played around the world, especially in Eastern Europe. The modern origins of the handball date from end of the country XIX, when it was used as complement to train and to prepare the gymnasts. In 1982, the gymnastics professor, Conrad Koch, created “rafballspied”, this game characteristics very similar to present Handball.in this time.in Czechoslovakia a game practised in the schools in which equipment was formed by seven players, “hazing” was denominated and its first regulation appeared in 1905. The game of handball as played as played today originated in Ireland, probably during tenth century. The game became every popular and was referred to as “fives”, representing the five fingers used in hitting the ball The game played in the early days was slightly different from the game played today. The courts were larger, the ball was harder and travelled faster and the players were allowed to kick the ball as well as hit with hands. The peoples of the emerald isle instituted town and country tournaments during the early 1800’s and the name that became legend was john Cavanaugh of York. The written s of his skill leave little doubt that he was truly the champion of the day following the death of

in 1819 there was no mention of truly

outstanding player until around 1850 when the name of William bags become the talk of the handball world. William bags are credited with developing the technique of applying spin or 3

“English” to the ball so that it would hop as it rebounded. This style of play added a new dimension to the game and created new interest in handball. For the contribution that he made to the game, William bags is generally referred to as the father of modern handball. As The Irish immigrants began arriving in the United States so did an interest in handball. Several great handball players came to this country from Ireland in the mid-1800’s and among them was Phillip Casey. He became instrumental in developing an interest in the game and in the building of handball courts in the eastern part of the country. He was soon classified as the handball champion of the United States and in 1887 was a participant in the first International handball tournament. Phillip Casey, representing the United States, defeated the Irish champion, John Lawler and thereby became the world championship for many years and because of his enthusiasm and interest in the sport eventually became known as the father of American handball. Another memorable name in the history of handball is that of Michael Eagan. He dominated the handball scene for several years following the retirement of Phillip Casey and won the first handball tournament conducted but the amateur athletic union in 1897. Thaw YMCA gymnasiums and the local athletic clubs contributed to the interest in handball by providing courts and conducting tournaments. The first invitational four wall tournament was held at The Detroit athletic club in 1915, with Fritz Severed of Cleveland the winner. The first National championship was held in Los Angeles in 1919 under the sponsorship of the amateur athletic union. The singles tournament was won by the team of Raft and Lacy, both of Los Angeles. The nation-wide spread of popularity for handball can be seen by reviewing the different cities represented by the winners of the national singles championships from 1919 to 1950. Los Angeles, St. Paul, Milwaukee, San Francisco, Baltimore, Detroit, New York, Memphis and Chicago. The earliest mention of a sport somewhat similar to handball dates back to the Greek (600BC). In “The Odyssey” a sport was described which was similar to Handball, according to Claudius Galena’s (Roman Doctor, 130-200AD). In the middle ages, the ball games played by the maids of honour and knights appear to be the forerunner to Handball as it is played now. Rabelais (1494-1533) tells of a game played in similar to Handball. 4

The most conclusive evidence of handball in the past came from Denmark. Holder Nielsen introduced a game and set down the rules for a game, which was the starting point of handball. The rules were Finalised in 1897, and these rules form the basis of the rules used today. The forerunner to the International Handball Federation was founded in 1928, with the If replacing it in 1946. The first big International competition was the 1936 Olympic Games in Berlin, followed by the first Handball World Championships being played in 1938. To begin with Handball was played on football fields with 11 players per team. Indoor Handball, as being now, replaced the outdoor version in the 1960s. The sport as we know it now was first introduced to the Olympic Games in 1972 for men and 1976 for women. Handball is very popular all over the world, with the best teams coming from Europe with a few teams other countries (e.g. Egypt). The Eastern European teams lost a bit of ground on their waster counterparts softer 1990, but are now catching up. Some of the top nations are , Sweden, and for the national teams and Spain, and again being the strongest leagues in the world. Handball players on the continent can earn a lot of money, not equal to football but still not bad. In many countries on the continent, handball is the second most important ball and team sport, only second to football.

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WARM-UP EXERCIES FOR HANDBALLERS Prior to participating in the strenuous handball match. It is recommended that you warm up muscles properly. Many research studies have indicated that athletic performance is enhanced by a proper loosening up period. A proper warm-up that increases your flexibility and stretches the muscles to their maximal length will help to prevent injury and add more power to your shots. The pregame warm-up is even more important to the “week-end warrior” and those players in the seniors, masters and golden masters divisions. The maintenance of flexibility helps to prevent many of the aches and pains that are common playing a match without warming up. Although the need for and the values of losing the muscles up have been common knowledge for many years, what is not common knowledge was the proper method of obtaining maximum flexibility. Maximal or optimal flexibility cab is achieved safely by utilizing a well-rounded program of static stretching exercises. This method is preferred over the ballistic or bunching method because the latter Expands too much energy and is likely to cause post game soreness. There is also the danger of over stretching or exceeding the extensible elastic limits of muscle or tendon group in question while performing this type of movement. On the other hand, static stretching exercises permits the connective tissue and the muscle being exercises to be belonged safely because of the slow and steady stretching that take place. The following are static stretching exercises that are recommended as a pre-game warm-up to participating in a vigorous handball game or match. After completing these exercises, you should then moves into the final phase of the pre-game warm-up this last phase consists of throwing and hitting the ball easily at first and then slowly increasing the tempo utilizing or performing the different types of shots executed during a game.

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WARM-UP EXERCISES

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DYNAMIC AND STATIC STRECTHING

DYNAMIC STRETCHING The exercise T ROTATIONS From a standing position with your arms hanging loosely at you sides, extend and rotate each of the following ts:        

Fingers Wrist Elbows Shoulders Neck Trunk and shoulder blades Hips Knees 8

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Ankles Feet and toes

NECK MOBILITY 

Flexion/extension- tuck your chin into your chest, and then lift your chin upward as

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far as possible. 6 to 10 repetitions. Lateral flexion- lowers your left ear toward your left shoulder and then your right ear

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to your right shoulder. 6 to 10 repetitions. Rotation- turns your chin laterally toward your left shoulder and then rotates it towards your right shoulder 6 to 10 repetitions.

SHOULDER CIRCLES  

Stand tall, feet slightly wider than shoulder- width apart, knees slightly bent. Raise your right shoulder towards your right ear, take it backwards, down and then up

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again to the ear in a so oath action 6 to 10 repetitions Repeat with the other shoulder

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ARM SWINGS   

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Keep the back straight at all times. Overhead/Down and back – Swing both arms continuously to an overhead position

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and then forward, down, and backwards. 6 to 10 repetitions.

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SIDE BENDS 

Stand tall with good posture, feet slightly wider than shoulder-width apart, knees

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slightly bent, and hands resting on hips. Lift your trunk up and away from your hips and bend smoothly first to one side, then

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the other, avoiding the tendency to lean either forwards or backwards. Repeat the whole sequence 6 to 10 times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre.

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HIP CIRCLES AND TWISTS 

Circles- With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 6 to 10 repetitions. Then repeat in a counter clockwise direction.

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Twists- Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while

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shifting your weight to the right foot 6 to 10 repetitions on each side.

HALF SQUAT        

Stand tall with good posture holding your hands out in front of you for balance. Now bend at the knees until your thighs are at 450 with the floor. Keep the back long throughout the movement, and look straight ahead. Make sure that your knees always point in the same direction as your toes. Once at your lowest point, fully straighten your legs to return to your starting position. Repeat the exercise sixteen times with a smooth, controlled rhythm. Breath in as you descend, and out as you rise 6 to 10 repetitions.

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LEG SWINGS     

Flexion/Extension- stand sideways on to the wall. Weight on your left leg and your right hand on the wall for balance. Swing your right leg forward and backward. 6 to 10 repetitions on each leg. Cross-Body flexion/Abduction- leaning slightly forward with both hands on a wall and your weight on your left leg, swing your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point

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of motion. Then swing the right leg back to the right as far as comfortable, again pointing your

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toes up as your foot reaches its final point of movement. 6 to 10 repetitions on each leg. 14

LUNGES      

Standing tall both feet together (starting position) Keeping the back straight lunge forward with the right leg approx. 1 to 11/2 metre. The right thigh should be parallel with the ground and right lower leg vertical. Spring back to the starting position. Repeat with the left leg. 6 to 10 repetitions on each leg.

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ANKLE BOUNCE 

Double leg bounce- leaning forward with your hands on the wall and your weight on

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your toes, raise and lower both heels rapidly (bounce). Each time, lift your heels one to two inches from the ground while maintaining

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ground with the ball of your feet. 6 to 10 repetitions. Single leg bounce-leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the

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ground. The lower the right foot to the floor while raising the left heel one or two inches. Repeat in a rapid, bouncy fashion. 6 to 10 repetitions

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STATIC STRETCHING EXERCISES

GASTRONOMIES STRETCHING

Start this exercise with your body in an erect position with your feet about one or two feet from a wall. Next place your hands on the wall approximately chest high. Keeping the heels of your feet on the floor, bend the elbows of your arms until your head touches the wall.Reapeat several times increasing in the distance of your feet from the wall.

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UPPER TRUNK STRETCH Start this exercise by lying in the prone position. Then, place your hands several inches in front of your shoulders with palms of your h and in with floor. Next while keeping your pelvis on the floor, extend your arms so that your chest is raised from the floor, Exhale, and then repeat this exercise several times moving your hands closer to your shoulders with each effort.

HAMSTRING STRETCH To start this exercise you should take a sitting position on the floor with your legs extended and the toes pointing toward your head .Then lean forward placing your hands on your shins. Repeat this exercise several times, each time moving wrists closer to your toes.

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TRUNK TWISTER Start this exercise with your body in an erect position. Without moving your feet, turn your upper trunk to the left. For leverage, place your right hand on your lift hip and your left hand behind your back on your right hip. Exhale repeat twisting motion several times reverse the direction of the twist.

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SHOULDER T To start this exercise, you should stand erect, and then bring your right hand up and over your shoulder on your right side to the upper part of your back. Next place your left hand behind your back and try to clasp your finger together. Repeat this exercise several times and then reverse it by bringing the left arm over your left shoulder and your right hand behind your pack trying to clasp your fingers on the opposite side.

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PHYSICAL TRAINING OF HANDBALL PLAYERS Internal Training: Advantages for Hand ballers

“Internal Training-work or exercise followed by a properly prescribed relief interval is superior to continuous exercise training programs.” With this opening sentence authors Edward fox Donald Mathews plunge into a unique means of training for any sport-form ping pong to football. In their recently book, interval training: Conditioning foot sports and General fitness, these two physical upon the physiological and biochemical reactions involved in exercise and say up numerous example interval training programs for a variety of sports . The work is divided into three portions, which will be expanded upon below. The main concept behind interval training is alluded to about in the initial sentence of this article, and it is worth rereading right now. Stated in other words, if one were to utilize running to get jin shape for handball, a superior work out would include exercise punctuated by rest periods rather than continuous running. Thus we have a simplified definition fora interval training. It is non-continuous exercise. Pioneered by track and swimming coaches, Interval training is the superior way to condition the body. It requires less time to perform and provide more rapid progress than any other training technique, according to the authors. The gut reaction to this last statement is probably, “it always through that the longer and harder that worked the more conditioning benefits it’d reap.

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WEIGHT TRAINING FOR HANDBALLERS Hand ball is an enjoyable, fast moving which requires a high degree of motor skills, mental concretion. A high degree of motor skills, mental concentration, and physical ability. While there are several factors which affect the amount of improvement which can be attained in motor skill or mental concentration, the literature is reflect which conditioning programs purporting to improve personal physical fitness. One of the more common techniques included in such self-improvement programs is the use of progressive resistances training- weight training. Unfortunately, despite its wide acceptance as a potentially valuable conditioning tool, weight lifting is frequently plagued by misconceptions, miss applications, and ill-founded habits. The weight training will help to develop the hand ball players for the initial task is to organize a programmed which is sound, functional and efficient. It is sound based a scientific principles. It is functional if the strength developed is specific to the objectives of the programmer. The shortest period of time is doing work. The lay man developed a weight training programme in seven basic strength training variables are: 1. Sets: there is no need to perform more than two sets of any exercises. Two sets of a properly performed exercise will produce maximum efficiency. The key to any exercise program is the quality of the exercise and not the quantity. Strive to exert a maximum effort on each exercise. Try to reach the point where you can no longer perform a properly executed repetition. 27

2. Reps: maximum gains in strength can be obtained by performing 8-12 repetitions of each exercise. If you can perform less than eight reps, the weight is too heavy, more than 12, the weight is too light. And more weight when you can perform 12 repetitions of any exercise. 3. Workload: it based on over load principle in this case when the muscles work is very hard by using more weight or repetitions. 4. Frequency of workouts: it is based on law of use and disuse the frequency of work out should be three times per week while alternative days. The muscles continue to hyper trophy it must be exercise every 48 to 72 hours or it will be gradually beginning to workout. Inversely, a muscle needs 48 – 72 hours to complete recover from exercise. The best organized program will not significantly increase your strength if it is not performed regularly. It should be emphasized that the few Months of any exercise program are probably the most important. 5. Time interval: the time interval between the first and second set of the same exercise should be somewhere between 30 seconds and one and half minutes the time interval between the different exercises based on ability to recover from the previous exercise. 6. Exercise to be performed: when the general strength development programmer we can select multi t or compound exercise. That will help an increase in strength of the major muscle groups of the body. Although handball is a game requiring a total body effort the arms, legs and shoulder girdle area play a particularly important rule, performing a specific handball skill use the following procedures. a) Observe an analysis the movement. b) Determine what the major muscles or the prime movers are involved executing that particular event c) Prescribe specific exercise to strengthen the muscles used to perform that activity. d) Order of Exercise: the order of exercise for maximum efficiency should be as follows:  Legs  Torso  Arms  Abdominals The legs are exercised first because they possess the greatest potential for gaining strength they are also the largest muscle groups in the body. When exercising the muscle we can should alternative pressing and pulling movements when performing and pressing movement we can muscles of the pectorals, deltoids and triceps.

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The muscle of the arms are much smaller and weaker than the larger and stronger muscles of the torso and assist when performing all of the exercises for the torso. To fatigue the smaller and weaker muscles of the arms first would result in a non-productive workout for the larger and stronger muscles of the torso. EXERCISE WITH MEDICINE BALL

CONCLUSION

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There are many researches which contain lots of method aimed to develop condition of the athletes. Sports branch’s nature is very important to understand to design the training programme for reaching best results. It is impossible that not the handball specific interval training (intensive and / or extensive, aerobic and /or anaerobic) can gain the performance. In conclusion as the trainers we have to design the condition training programmes according to the handball’s specifies .Game duration , heart rate, working loads, running profile, running distances and the specifies for the playing positions have to shape the training plans. The interval training examples in the present study suggest that a handball specific interval training methods have more effect on game performance.

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