JR WPH Press, 7/2/26
On Week 3 of Coach Niamh’s Junior Handball Training, Coach Niamh introduces drills to boost power to help players move quickly, cover more ground, and strike the ball with confidence.
| Exercise | Reps | Sets | Explanation | Why? |
| Squat Jumps | 5 | 3 | Lower into a squat and jump as high as possible. | Develops explosive leg power for quick movement around the court. |
| Broad Jumps | 5 | 3 | Jump forwards as far as possible and land under control. | Improves lower-body power and teaches players to generate force. |
| Sprint and Touch | 5 | 3 | Sprint 10 meters, touch the line, and sprint back. | Builds acceleration and speed, both essential for handball. |
| Medicine ball / tennis ball throw | 5 | 3 | Throw the ball as far as possible using both hands. | Develops upper-body power and coordination, helping players generate stronger shots. |
Niamh Heffernan
JR WPH is thrilled to welcome 2025 and 2026 Stalsberg Cup champion Niamh Heffernan as a JR WPH Coach in 2026. Coach Niamh possesses extensive knowledge on fitness, cross-training, and of course, winning Race 4 Eight titles. Coach Niamh will be a frequent contributor to the WPH website, social media pages, and YouTube page, proving content for handball players to improve their technique, while creating training programs for junior handball players. Coach Niamh will also coach JR WPH clinics at Race 4 Eight events.
JR WPH Coaches HERE
Coach Niamh Joins Team JR WPH HERE
Coach Niamh Week 1 Junior Handball Training HERE
Coach Niamh Week 2 Junior Handball Training HERE
Keep an eye out on juniorhandball.org, as new clinic opportunities and recaps pop up weekly. Want to coach a clinic or a junior handball program? Need more information regarding junior handball? The Junior WPH group spans multiple countries, continents and oceans with clinics happening daily. We can help! Contact WPH Development Director David Fink at david.fink@wphlive.tv
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