The best strategy for improving your fitness is to play a lot of singles. Hall of fame legend Vern Roberts used to play eight singles matches every week, all against pro level players. Six-time pro singles national champion Fred Lewis played at least 30 hours of handball per week during his prime. Most handball players play a few games of doubles each week and cannot understand why they are exhausted halfway through the first game of a singles match. Play more singles!
Handball players are well-intentioned. They want to be fitter. They may do some sit ups, ride their bike, run on the treadmill, lift weights, even do yoga. These exercises may improve your overall health but will not improve your stamina and recovery in a hard singles match.
In addition to playing more singles, handball players need rigorous interval training. David Chapman’s trainer used to elevate his heart rate to 180 beats per minute with various exercises to prepare him for grueling rallies and the 10-second recovery between rallies. This was one of Chapman’s secret weapons, he was prepared to play with his heart racing at 180 beats per minute, while his opponents would drown at the same intensity.
Tabata workouts are the perfect supplement to playing singles and will dramatically improve your handball conditioning. ACTIVE defines Tabata as a high-intensity interval training (HIT) workout – eight rounds of working out hard for 20 seconds and resting for 10 seconds. This is the perfect workout routine for handball!
Kick off your Tababta workouts with this 20-minute bodyweight cardio workout by FitnessBlender. You will not need any equipment and you can perform the entire workout in your living room.
FitnessBlender Tabata workout HERE
Contact the WPH at info@wphlive.tv to let us know your fitness questions and concerns and we’ll address them on upcoming WPH Workout Wednesdays
David Fink
WPH Senior Writer