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, surfing, 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 examine how some of handball’s greats prepare for tournaments.
Is there a specific regimen you should follow to prepare for a tournament? Not necessarily. As several of the game’s greats will detail below, there are numerous ways to prepare for tournaments.
Merv Deckert:
– In the weeks leading up to a tournament I try to:
– Play cutthroat , as I get a better workout that way.
– Get to the court at least 1/2 hr. earlier than our start time so that I can practice some fundamentals , do some court movement drills , and skip rope.
– Stay flexible with yoga.
– Continue with my light weight routine.
– Keep my cardio up with my rowing machine and bike.
– Stick to a plant-based diet.
– Hydrate
– Chop wood, carry water
– Sleep for at least 9 hours.
The week leading up the tournament is always more of a wind down period. I do not need to be getting my toughest sparring sessions or overdoing it the gym. This will certainly not help. Instead I typically try to get in the following;
– x1 court session. This can include a game that is not of high intensity or even a quick practice shot session that can range from 30-45mins. You just want to do enough to keep your sharpness there but nothing more than that.
– x1 prehab/mobility session: The week leading up to a tournament it is very important to get a mobility/prehab session to make sure your body is in good order before going through the rigors of a weekend competition. This will include plenty of foam rolling, core exercises, explosive movement/ landing drills & lots of stretching.
– Hydration/ Nutrition is key. I consistently drink water throughout the week and try to eat healthy meals such as lean meat, rice and vegetables. I keep it balanced and stay away from sugar as much as possible.
– Rest and sleep – a very important and overlooked aspect. I try to get early nights the week before a tournament and stay away from caffeinated drinks apart from the morning coffee.
– Lastly, I listen to my body. I’m never afraid to stray from my training schedule and forgo that final practice match if my body just does not feel up to it. Pro tip: Try to give your practice opponent enough time to get a replacement and don’t leave him hanging!
Naty Alvarado, Sr from “Chasing Down El Gato” HERE
At the beginning of my career I did the basics – running, calisthenics and a lot of playing handball, mostly doubles before coming to California. I played my two friends Memo Correa and Elias Carrillo in very heated two-on-one competitions for about a year and a half. They beat me a lot in the first six months, we traded wins for the next six months then it was my turn for the last six months. Handball training was one of the reasons for me to move here to the U. S.
When I was here in Southern California there were more doubles than singles. When I went to my Pro Stops it was easier for me playing against one person.
In the late 70’s I kept to playing doubles and running but incorporated the Nautilus machines. In the 80’s I incorporated biking and hiking and 200 meters sprints and playing twice a day for three days and practicing certain shots in the handball court. All this training allowed me to get stronger as the tournaments went on, so yes I took my profession very seriously.
Adam Bernhard:
I like to play tough practice matches to prepare for tournaments. Tough matches give you conditioning, timing, and whip your strategic brain into shape.
John Robles from “John Robles Unplugged” HERE
I trained every day, eating right, lifting weights, cardio, and playing. I’d shut it down about three days before the tournament, maybe just bike light. When the tournament started and the referee called 0-0, I felt like I could eat nails. I played every opponent like he took something from me, that’s where I got my tenacity. In addition to the cross-training, we had our Hesperia Practice matches: Chris Watkins and I would team up to play John Bike and Naty Alvarado, Jr. in weekly doubles matches in the neighborhood where we all lived. Those matches were intense, like tournament matches. Nobody wanted to lose. Chris and I would get them some of the time.
I like to jog and eat clean. I also like to practice on different shots during pick up games at the parks. Push ups and jogging are my “go to” for training so I make sure to get a lot of that done before a big event so I can be nice and strong and have tremendous stamina (for the big tournaments).
Everyone is different, so experiment with different tournament preparation plans until you find the formula that works for you.
David Fink
WPH Fitness Director