Handball players make an average of 120 swings in a singles game to 21. That means close to 250 swings in a match, more than 300 swings in a three-game match. That means a handball player could make 1,200 swings in a weekend tournament, closer to 2,000 if going deep in the singles and doubles draw. You’ll need not only the cardiovascular and anaerobic conditioning, but strong and conditioned shoulder muscles to sustain the rigors of competitive handball.
According to Suzanne McGee of ACTIVE (HERE), the shoulder ligaments alone cannot provide enough stability through all planes of movements. Strengthening the rotator cuff for external and internal rotation will provide stability in the supraspinatus, infraspinatus, teres minor, and subscapularis (McGee, 2020).
This means handball players need to spend considerable time building strength to provide stability in the muscles surrounding the rotator cuff. Handball players need strong external rotator muscles to prevent overuse injuries, such as chronic inflammation or rotator tears.
How do we strengthen our shoulders?
Here are five exercises you can do with just a band:
- Shoulder extension
- T-Row
- Shoulder External Rotation
- Shoulder Internal Rotation
- Overhead
Learn how to properly perform these band exercises, courtesy of Ten Health & Fitness HERE
Add weights to continue to build strength with these exercises:
- Overhead Press with a barbell
- Overhead Dumbbell Press
- Front Raise
- Lateral Raise
- Bent Arm Lateral Raise
- Upright Rows
- Reverse Fly
Weight exercises explained by verywellfit HERE
Prevent shoulder injuries by starting your shoulder-strengthening program today. If you are injured, try some of these exercises to return to the court stronger than ever.
David Fink
WPH Patreon Writer