Week 4: Reaction and Coordination
JR WPH Press, 7/6/26
On Week 4 of Coach Niamh’s Junior Handball Training, Coach Niamh introduces exercises to improve reaction time and coordination, with the aim of helping players react more quickly and to stay in control under pressure.
| Exercise | Reps | Sets | Explanation | Why? |
| Handball drop catch | 5 | 3 | Have a partner drop a handball or tennis ball without warning. Catch it before it bounces twice. | Handball is a reaction sport. Faster reactions help players get more shots and improve court coverage. |
| Clap push ups | 5 | 3 | Complete a push-up and push explosively enough to clap your hands before landing. | Develops upper-body power which can help generate stronger shots. |
| Figure of 8 run | 5 | 3 | Place two cones 3 meters apart and run around them in a figure of 8 pattern. | Improves footwork, balance, and the ability to change direction quickly. |
| Balloon rally challenge | 5 | 3 | Keep a balloon in the air using your hands without letting it touch the ground. | Improves hand-eye coordination and reaction time. |
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
Coach Niamh’s Week 3 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