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 to Prepare for Playing in the Heat.
As the summer and hot weather approaches, many handballers will be playing outdoors, often in high temperatures, high humidity, or both. These extreme conditions can wreak havoc on your body, so learning to prepare your body for conditions is essential.
To play in the heat, Penn Medicine HERE and Gwsportsapp HERE state that athletes should:
- Take a cold shower before your workout
- Hydration: Proper hydration before and during exercise in the heat (WPH Wednesday Workout Hydration HERE)
- Clothing and Accessories: clothing should be loose fitting to allow circulation of air between the shirt and body.
- Wear well-vented broad brim hats (not caps) and apply sunscreen
- Warm-up: Dynamic exercises before playing will help to avoid cramps and other muscle injuries, as well as acclimating your body to the conditions
Pritikin HERE suggests easing into workouts in the extreme heat to allow your body to adjust to the conditions. If you are used to playing in 70 degrees in Colorado and you are playing in 100 degrees in Arizona, give your body time to acclimate.
Be aware of symptoms of sun/heat stroke and know when it’s time to go inside: Fatigue, nausea, headache, and light –headedness should be treated seriously – lie down, remove excessive clothing, drink cool water, apply ice packs to groins and armpits, seek medical assistance.
The hottest time of the day is between 10 am and 3 pm, so try to play before or after this time period.
Playing in the heat can be dangerous, even life-threatening. Take all of the precautions listed above, and know when it’s time to call it a day and throw some ice on your head and body. It’s not worth the potential damage you can do to yourself in the heat to push yourself beyond your limits.
David Fink
WPH Fitness Director