WPH Press
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, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll discuss how handballers can use hiking as a cross-training exercise.
We all love a pleasant and challenging hike on a beautiful day, whether it’s through the woods, in the desert, on a trail, or in the mountains. Not only can you enjoy the tranquility of the outdoors, but you can also build your cardiovascular strength.
JumpStart by WebMD HERE states that hiking is good for the body and mind, listing these hiking benefits:
- Lower your risk of heart disease
- Improve your blood pressure and blood sugar levels
- Boost bone density
- Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs
- Strengthen your core
- Improve balance
- Help control your weight
- Boost your mood
All of these benefits will help your handball game!
Runner’s World HERE states that hiking will not only enable you to get in touch with nature, but also provide your body with a break from repetitive movements. Endurance coach Martin Sandoval believes that hiking activates different muscles and is less taxing on the joints than running (or playing handball) on the pavement. According to Sandoval, hiking also uses secondary muscles for stabilization, such as activating the glutes when climbing, rather than straining the calves and Achilles tendon.
Pro marathoner Nell Rojas believes that hiking is an extremely valuable cross-training exercise, because hiking, and “power-hiking” in particular, can push your heart rate up to aerobic or threshold zones, which is critical training for handball. Hiking also provides benefits without the pounding of the muscles and joints sustained during a handball match.
Hiking Considerations
Hiking is generally safe, but if you are unprepared, hiking can quickly become dangerous.
Here is what you will need to safely hike
- Water! Pack at least 30 ounces for each hour you will be hiking (WPH Wednesday Workout on Hydration HERE)
- Hiking Shoes: do not hike in sneakers or flip flops, especially in rough terrain
- Cell phone: Be able to call for help in case of a twisted injury or any other circumstance that could arise
- Dress properly for the weather
- Bring sunscreen and wear a hat
Start hiking and see your cardiovascular strength, core strength, your balance, your mood, and see your handball game improve.
David Fink
WPH Fitness Director