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, and rest, 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 how you can improve your coordination to become a better handball player.
The Cambridge dictionary defines coordination as “the ability of your arms, legs, and other body parts to move in a controlled way.” Coordination is when multiple body parts work together at the same time to complete a task. A handballer needs coordination to move from one side of the court to the other, while tracking the ball and swinging.
According to Powerdot HERE, improved coordination training helps an athlete to achieve health and wellbeing by enhancing their mood and mental health, and combating the risk of injury. Improved coordination can also increase daily energy levels, improve agility and flexibility, enhance concentration and memory, and stimulate the release of endorphins (happy hormones).
Ok, so we now know the importance of improving our coordination to improve our handball game and overall health, but how do we actually improve our coordination?
Powerdot HERE lists five coordination exercises (below).
- Ball or Balloon Toss: Catch and bump a balloon back and forth using your hands, head, and other body parts. For a greater challenge, use a smaller ball like a tennis ball or ping pong ball and catch and/bump the ball back and forth at different angles with a partner
- Jump Rope: the jump rope synchronizes the head-foot-eye movements. As discussed on the WPH Wednesday Workout: Jump Rope HERE, jumping rope is one of the most effective tools for increasing stamina, footwork, concentration, and coordination
- Balance Exercises: Stand on both feet and lift one foot off the ground so the leg is at 90 degrees and hold for as long as possible. Add dumbbells to each hand and press the weights one hand at a time overhead with one foot off the ground. For more balance exercises, check out the WPH Wednesday Workout: Improving Your Balance
- Target Exercises: Start by standing close to a target and hitting it accurately. Gradually move back and try to hit the target from different angles. For an added challenge, throw or hit objects through an opening, such as a hoop or ring
- Juggling and Dribbling: Juggling and dribbling will help you to develop control, rhythm, and timing. To learn how to juggle, start with two balls and use both hands. Eventually try to juggle two balls in one hand and graduate to three balls in two hands. Dribbling will help you concentrate on the ball, maintain your speed, and keep the right angles. Dribble with a basketball or a handball, starting with one ball. For a greater challenge, add a second ball
For more Coordination Exercises, check out these links:
Coordination and Balance Warm Up by TannerSpeedTraining HERE
Improve Balance and Coordination by Seth Kardos HERE
4 Drills for Hand-Eye Coordination by Athletic Engineering HERE
Coordination Drills for Sports by Athletic Performance Academy HERE
Now that you’ve got the tools to improve your coordination, start your exercises and see your handball game go to the next level.
David Fink
WPH Fitness Director