WPH Press, 2/10/21
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
On this WPH Wednesday Workout, we’ll discuss Circuit Training and how Circuit Training can improve your handball game.
What is Circuit Training
StretchCoach HERE defines Circuit Training as a consecutive series of timed exercises performed one after another with varying amounts of rest between each exercise.
AnytimeFitness HERE defines Circuit Training as a workout that includes 8-10 different exercises, usually referred to as stations. Each station is performed for a certain amount of time, usually between 30 seconds to two minutes per station. Circuit Training stations move quickly, meaning very little rest between stations. The limited rest between stations makes Circuit Training a cardio workout, while also building muscle and strength. The entire Circuit Training high intensity workout should take between 20-30 minutes.
What are the Benefits of Circuit Training
According to AnytimeFitness HERE the benefits of Circuit Training is gaining more results in less time, the ability to customize the workout to your needs, the ability to do the workout anytime and anywhere, and because of the ability to vary the workout, circuit training should never be boring.
Nuffield Health HERE cites benefits of Circuit Training as elevating your heart rate and keeping it high, while working the large muscles in combination exercises.
Circuit Training Workouts
A 10-rotation example of a Circuit Training workout would be 1) Step-ups, 2) Bent Over Row, 3) Bodyweight Squats, 4) Shoulder Presses, 5) Jumping Jacks, 6) RDLs, 7) Push-ups, 8) Glute Bridges, 9) Tricep Dips, 10) Planks, with each station performed for 45 seconds with little to no rest in between.
How can we incorporate Circuit Training into handball training? All you need is a wall or a court and a few pieces of equipment.
Let’s develop a handball-specific Circuit Training routine. Let’s say our goal in handball is to improve our kill shot, while building leg strength and agility.
Handball-Specific Circuit Training Routine equipment needed: gloves, ball, jump rope, stop watch
Handball Circuit Training Routine
- Jump Rope: 60 seconds
- Lunges: 60 seconds
- Line Drill kill shots: 60 seconds
- Bodyweight Squats: 60 seconds
- Fly kills: 60 seconds
- Reverse Lunges: 60 seconds
- Off-hand only kills: 60 seconds
- Sprints: 60 seconds
- Self-feed off the wall kill shots: 60 seconds
- Broad Jumps: 60 seconds
Of course, you can customize your Handball Circuit Training Routine to match your goals and objectives.
All of these exercises can be done on a 4-Wall court, 3-Wall court, 1-Wall court, 60×30 court, or even a tennis-hitting wall. Hit your handball practice area now and see your game progress with the WPH Wednesday Workout Circuit Training Routine.
David Fink
WPH Fitness Director