HAK CIPTA TERPELIHARA

POLITEKNIK SULTAN IDRIS SHAH

SG LANG,45100 SG AIR TAWAR,

SELANGOR.
 FIRST
EDITION
2015

HANDBALL

Prepared By:
Nur Shuhada Binti Arbaan, JKPK, PKS
Mohamad Mawardi Bin Rustam, JKPK, PKS
Asmuni Muhairah Binti Abdullah, JKM, PKS
 HANDBALL

FIRST EDITION
2015

By:
Nur Shuhada binti Arbaan
Mohamad Mawardi bin Rustam
Asmuni Muhairah binti Abdullah

This book was published as an additional reference for teaching and learning process
for students who enrolled in co-curriculum AR201 courses in the Malaysian Polytechnic.
P P REFACE

This book considered as the exciting book of handball. Handball has been written to give
you, as a beginning player, the chance to put your enthusiasm for this new sport into
action. You start by learning the basic rules and gaining an understanding of the physical
requirements in the sport. You need not have a specific body type to be successful in
team handball, but excellent all around physical conditioning and an aggressive
competitive desire are necessary. This contact sport blends, speed, agility and endurance
in a physically challenging way.
Determining what individual and team skills were essential to expose you to be the
hardest part of writing this book. There are many skills we were not able to cover. As a
beginning player, covering everything would be overwhelming for you. This book is
unique from other team handball publications because this book will provide you with
what you need to enjoy the game. We included those basic skills, tactics, and strategies
that would allow you to play the game quickly and provide the foundation for your
development as a player. Whether you participate for fun and fitness, your love for team
handball will grow as you experience the game and improve your performance. Use this
book to progress through the steps to success at your own pace. Pass on your enthusiasm
for team handball by displaying your new skills in games and tournaments. We think you
will find that once you start playing the game regularly you will create an individual style
of play and develop more advanced techniques.
Our appreciation and thanks to all the writers who have succeeded in producing
a reference book for handball game. Congratulations to all. Not forgetting the parents
and the whole family for a lot of moral support to us throughout the process of publishing
this book.
Hopefully this book will be viewing and as guidance to all handball enthusiasts.

i
 Name : NUR SHUHADA BT ARBAAN
Place of Birth : Kuala Lumpur, Malaysia
Address : Jabatan Kejuruteraan Petrokimia
Politeknik Kuching Sarawak,
Jalan Matang, 93050 Kuching
Sarawak.
Education : 1) Dip. Edu. Technical Technology
(UMS,Sabah)
2) BSc (Hons) Chemical Eng. (UTM,

Johor)

Name : MOHAMAD MAWARDI BIN RUSTAM

Place of Birth : Perlis, Malaysia
Address : Jabatan Kejuruteraan Petrokimia
Politeknik Kuching Sarawak,
Jalan Matang, 93050 Kuching
Sarawak.
Education : BSc (Hons) Electrical Eng. (Control,
Instrumentation and Automation),
UTeM, Malacca

Name : ASMUNI MUHAIRAH BT ABDULLAH

Place of Birth : Kelantan, Malaysia
Address : Jabatan Kejuruteraan Mekanikal
Politeknik Kuching Sarawak,
Jalan Matang, 93050 Kuching
Sarawak.
Education : 1) Dip. Edu. Technical Technology
(UMS,Sabah)
2) BSc (Hons) Electrical Eng.
Content Page
Preface i
Writer’s Profile ii

Chapter 1 1
1. Handball History 1
1.1 The Early Days 2
1.2 The Modern Era 2
1.3 Olympic Origins 3
1.4 Handball Today 3
1.5 Handball in Malaysia 4

Chapter 2 6
2. What is handball? 7
2.1 Handball Basic Rules 7
2.2 Technique 16
2.2.1 Catching The Ball 17
2.2.2 Passing 18
2.2.3 Shooting 19
2.2.4 Dribbling 21
2.2.5 Handball Hand Signal 22
2.2.6 Handball – Fun, Passion and Health 29

Chapter 3 31
3. Handball Coaching 32
3.1 Coach Responsibilities 32
3.1.1 Health and Safety 32
3.1.2 Protection from Abuse 33
3.1.3 Insurance 33
3.1.4 Transportation 33
3.1.5 Supplements 33
3.1.6 Communication skills 33
 3.2 Principle and Ethics in Coaching 34
3.2.1 Humanity 34
3.2.2 Relationship 35
3.2.3 Commitment 35
3.2.4 Co-operation 36
3.2.5 Integrity 37

3.2.6 Advertising 37
3.2.7 Confidentiality 38
3.2.8 Abuse of Privilege 38
3.2.9 Safety 39
3.2.10 Competence 39

Chapter 4 41
4. Handball Referee 42
4.1 Role of Referee 42
4.1 Referee Commitment 43
4.2 Code of Ethics for Referee 44

Chapter 5 45
5. Fitness for Handball Players 46
5.1 What is fitness? 46
5.2 How to get fit? 48
5.3 How to keep your fitness? 53

Chapter 6 56
6. Handball Injuries 57
6.1 Causes of Sports Injuries 57
6.2 How to avoid an injury 58
6.3 Warm up 60
6.3.1 What are the benefits of a warm up? 61
6.3.2 Warm up Exercises 61
6.4 Cooling down 69
6.4.1 What are the benefits of a cool down? 70
6.4.2 Cool down Exercises 71

References 79
NOTES
WRITER’S PROFILE

Name : NUR SHUHADA BT ARBAAN

Place of Birth : Kuala Lumpur, Malaysia
Address : Jabatan Kejuruteraan Petrokimia
Politeknik Kuching Sarawak,
Jalan Matang,
93050 Kuching Sarawak.
Education : 1) Dip. Edu. Technical Technology
(UMS,Sabah)
2) BSc (Hons) Chemical Eng. (UTM,
Johor)

Name : MOHAMAD MAWARDI BIN RUSTAM

Place of Birth : Perlis, Malaysia
Address : Jabatan Kejuruteraan Petrokimia
Politeknik Kuching Sarawak,
Jalan Matang,
93050 Kuching Sarawak.
Education : BSc (Hons) Electrical Eng. (Control,
Instrumentation and Automation),
UTeM, Malacca

Name : ASMUNI MUHAIRAH BT ABDULLAH

Place of Birth : Kelantan, Malaysia
Address : Jabatan Kejuruteraan Mekanikal
Politeknik Kuching Sarawak,
Jalan Matang,
93050 Kuching Sarawak.
Education : 1) Dip. Edu. Technical Technology
(UMS,Sabah)
2) BSc (Hons) Electrical Eng.
(UniMAP, Perlis)

ii
P P REFACE

This book considered as the exciting book of handball. Handball has been written to
give you, as a beginning player, the chance to put your enthusiasm for this new sport into
action. You start by learning the basic rules and gaining an understanding of the physical
requirements in the sport. You need not have a specific body type to be successful in team
handball, but excellent all around physical conditioning and an aggressive competitive desire
are necessary. This contact sport blends, speed, agility and endurance in a physically
challenging way.
Determining what individual and team skills were essential to expose you to be the
hardest part of writing this book. There are many skills we were not able to cover. As a
beginning player, covering everything would be overwhelming for you. This book is unique from
other team handball publications because this book will provide you with what you need to
enjoy the game. We included those basic skills, tactics, and strategies that would allow you to
play the game quickly and provide the foundation for your development as a player.
Whether you participate for fun and fitness, your love for team handball will grow as
you experience the game and improve your performance. Use this book to progress through
the steps to success at your own pace. Pass on your enthusiasm for team handball by displaying
your new skills in games and tournaments. We think you will find that once you start playing
the game regularly you will create an individual style of play and develop more advanced
techniques.
Our appreciation and thanks to all the writers who have succeeded in producing a
reference book for handball game. Congratulations to all. Not forgetting the parents and the
whole family for a lot of moral support to us throughout the process of publishing this book.
Hopefully this book will be viewing and as guidance to all handball enthusiasts.

i
 HANDBALL

Content Page
Preface i
Writer’s Profile ii

Chapter 1 1
1. Handball History 1
1.1 The Early Days 2
1.2 The Modern Era 2
1.3 Olympic Origins 3
1.4 Handball Today 3
1.5 Handball in Malaysia 4

Chapter 2 6
2. What is handball? 7
2.1 Handball Basic Rules 7
2.2 Technique 16
2.2.1 Catching The Ball 17
2.2.2 Passing 18
2.2.3 Shooting 19
2.2.4 Dribbling 21
2.2.5 Handball Hand Signal 22
2.2.6 Handball – Fun, Passion and Health 29

Chapter 3 31
3. Handball Coaching 32
3.1 Coach Responsibilities 32
3.1.1 Health and Safety 32
3.1.2 Protection from Abuse 33
3.1.3 Insurance 33
3.1.4 Transportation 33
3.1.5 Supplements 33
3.1.6 Communication skills 33
3.2 Principle and Ethics in Coaching 34
3.2.1 Humanity 34
3.2.2 Relationship 35
3.2.3 Commitment 35
3.2.4 Co-operation 36
3.2.5 Integrity 37
 HANDBALL

3.2.6 Advertising 37
3.2.7 Confidentiality 38
3.2.8 Abuse of Privilege 38
3.2.9 Safety 39
3.2.10 Competence 39

Chapter 4 41
4. Handball Referee 42
4.1 Role of Referee 42
4.1 Referee Commitment 43
4.2 Code of Ethics for Referee 44

Chapter 5 45
5. Fitness for Handball Players 46
5.1 What is fitness? 46
5.2 How to get fit? 48
5.3 How to keep your fitness? 53

Chapter 6 56
6. Handball Injuries 57
6.1 Causes of Sports Injuries 57
6.2 How to avoid an injury 58
6.3 Warm up 60
6.3.1 What are the benefits of a warm up? 61
6.3.2 Warm up Exercises 61
6.4 Cooling down 69
6.4.1 What are the benefits of a cool down? 70
6.4.2 Cool down Exercises 71

References 79
Chapter
1

[HANDBALL HISTORY]

1
 HANDBALL

1. Handball History
1.1 The Early Days
Handball is believed to be one of humanity's oldest games. Some historians speculate
that it predates soccer since humans have always been better at manipulating objects
with their hands than with their feet. There's strong evidence that the ancient Greeks
and Romans played games that could be considered precursors to modern handball. The
Greeks' game was called urania. As depicted in Homer's Odyssey, it employed a ball
made out of purple wool. Later, the Romans played harpist, in which competitors threw
a ball over a line. There is also evidence that games similar to handball were played in
Greenland, Egypt and medieval Europe. One of these sports, played in Germany, was
called fangballspiel, which translates to "catch ball game."

1.2 The Modern Era

Handball as it is played today began in northern Europe in the late 19th century, when it
emerged as the successor to such regionally popular games as raff ball. Holger Nielsen
of Denmark - who actually medaled in fencing and shooting at the first modern Olympic
Games in 1896 - and German physical education teacher Max Heiser are credited with
shaping the basic rules that would come to govern the sport. The International Amateur
Handball Federation was established in 1928; it was replaced in 1946 by the
International Handball Federation, which continues today as the sport's world governing
body. Handball underwent a number of refinements during its formative years. The
most significant was a move indoors. In its first modern incarnation, called field
handball, teams of 11 played on turf fields. Because of the game's popularity in snowy
Scandinavia, a scaled-down indoor version featuring seven member teams soon arose
and eclipsed field handball. It is this version of the sport that is played at the Olympics
today.

2
 HANDBALL

1.3 Olympic Origins

Despite its connection to Greek antiquity, handball didn't make its Olympic debut until
1936. As host of the Berlin Games, Germany was allowed to add a demonstration sport
to the program and chose field handball. The Germans outscored their first four
opponents 86-13 on their way to the championship game. They went on to defeat
Austria, 10-6, to win the gold medal. The Germans' romp did little to stir handball fever
in the wider Olympic community. The sport, primarily a European phenomenon at the
time, was not included in 1948 when the summer games resumed after a 12-year hiatus.
In fact, handball's absence lasted until 1972, when the men's indoor game returned as
part of the Munich Olympics - this time as an official event. The revived sport displayed
more staying power than before. After the 1972 Summer Olympics, in which Yugoslavia
stunned the defending world champion, Romania, to win the gold medal, the
International Olympic Committee allowed it to remain a part of the games. Women's
handball was added to the roster of Olympic sports at the 1976 Montreal Games, with
the Soviet Union winning the first gold medal. Medals in men's and women's team
handball have been awarded in every Summer Olympics since.

1.4 Handball Today

In recent decades, the sport has migrated from its ancestral homeland in northern
Europe to parts of the world where it once was unknown. It has made big gains in Asia,
as evidenced by the Koreans' Olympic success: Both the women and men medaled at
the 1988 Seoul Games, taking the gold and silver, respectively. The women won the gold
again four years later in Barcelona. Handball enthusiasts have had more difficulty in
importing their sport to the Americas. It has caught on in a few countries - notably Brazil
and Argentina - but remains a curiosity in the United States, where it is often confused
with the racquetball-style recreational sport of the same name. Handball seemed to be
gaining a foothold in the 1990s when the NCAA classified it as an "emerging sport" for
women. It was hoped at the time that schools would form varsity handball teams in
order to help satisfy their Title IX obligations, but 10 years later, little progress has been

3
 HANDBALL

made. In fact, the NCAA's Committee on Women's Athletics is threatening to remove

handball from its roster of emerging sports in 2008 if no growth is seen. In a news
release dated September 14, 2007, the CWA included handball, along with archery,
badminton and synchronized swimming, on a list of sports that "show no steady
progress in sponsorship and have less than ten institutions sponsoring the sport at the
varsity level." The absence of elite college players has impacted the American national
teams. No American handball team of either gender has ever won an Olympic medal,
and no American team is going to win one until at least 2012. In 2007, the US men's and
women's national teams both failed to qualify for the Pan-American Games;
consequently, they will not compete in the Beijing Olympics.

1.5 Handball in Malaysia

Handball game in Malaysia is considered a new game. It was first introduced in 1976 by
Lim Hock Han. Olympic Handball Association of Selangor and Federal Territory was
officially registered on 11 September, 1985. Hi Su Cheah has been appointed president
and Lian Chin Nam as Vice President. In 1986 this alliance has been a member of the
Asian Handball federation of trade. Open Handball Championships Selangor and Federal
Territory of the first was held on June 2, 1982. National Handball Championship was
held on 7 December 1985 in which 11 teams took part. Beginning in 1987, playing
handball has been accepted as a game contested at the national level under the
supervision of Schools Sports Council of Malaysia (MSSM). At the school level, MSSM
has organized two courses held in TUDM 1985 and in Science Secondary School,
Selangor in 1986 to train teachers from all states in terms of coaching and judgment. In
college, the game has been listed in the student co-curricular activities and be one game
contested between teacher colleges in Pestarama College from 1985. Open Handball
Championships Selangor and Wilayah Persekutuan for men and women for the first time
was held on June 2, 1982. This tournament was participated 12 teams from Selangor,
Wilayah Persekutuan, Kuala Lumpur, Pahang and Malaya University. Olympic Handball

4
 HANDBALL

Association of Selangor and Federal Territory was officially registered on September 11,
1982. Handball federation Malaysia has officially is based on September 11, 1982.

5
Chapter
2

[WHAT IS HANDBALL?]

6
 HANDBALL

2. What is handball?
Handball is a team sport in which two teams of seven players each (six outfield players and
a goalkeeper) pass a ball to throw it into the goal of the other team. A standard match
consists of two periods of 30 minutes, and the team with the most goals scored wins.
Modern handball is usually played indoors, but outdoor variants exist in the forms of field
handball and beach handball (also called sand ball). The game is quite fast and includes
body contact as the defenders try to stop the attackers from approaching the goal. Contact
is only allowed when the defensive player is completely in front of the offensive player, i.e.
between the offensive player and the goal.
This is referred to as a player sandwich. Any contact from the side or especially from behind
is considered dangerous and is usually met with penalties. When a defender successfully
stops an attacking player, the play is stopped and restarted by the attacking team from the
spot of the infraction or on the nine meter line. Unlike in basketball where players are
allowed to commit only 5 fouls in a game (6 in the NBA), handball players are allowed an
unlimited number of "faults", which are considered good defense and disruptive to the
attacking team's rhythm. Goals are scored quite frequently; usually both teams score at
least 20 goals each, and it is not uncommon for both teams to score more than 30 goals.

2.1 Handball Basic Rules

Playing court
The court size is 40 meter long and 20 meter wide rectangle, consisting of 2 goal areas and a
playing area. The longer boundary lines are called side lines, and the shorter ones are called
goal lines (between the goalposts) or outer goal lines (on either side of the goal). There
should be a safety zone surrounding the playing court, with a width of at least 1 meter
along the side lines and 2 meters behind the goal lines.

7
 HANDBALL

Diagram 1: Handball court

Center Line
This is the mid-field line. This line divides the court into two halves.

Four Meter Line

This line is 4-meters in front of the goal and indicates the outermost distance a
goalkeeper is allowed go away from the goal when an opponent is taking a 7-meter
penalty throw.

Free-throw Line
There are two semi-circle lines in front of each goal. One is a solid line and this is the 6
meter line. The other line is a broken line, further out from the goal and this is the 9
meter line. The nine-meter line is one of the places a free throw can be taken from. If a
free throw is awarded then no other player from the team taking the free throw can go
into the 9-meter area until the ball has been put back in play.

8
 HANDBALL

Goal
A goal is placed in the center of each outer goal line. The goals must be firmly attached
to the floor or to the walls behind them. They have an interior height of 2 meters and a
width of 3 meters. The goals must have a net, that should be attached in such a way that
a ball thrown into the goal normally remains in the goal.

Figure 2a: Goal post (front view)

9
 HANDBALL

Figure 2b: Goal Post (side view)

The Goal is 3 meters (9 feet 9 inches) wide and 2 meters (6 feet 6 inches) tall. The two
front goal posts are on the goal line, and a net is attached to the frame of the goal to
catch balls that are scored on goal.

Goal Area
This is the area defined by the solid semi-circle line that is six meters in front of the goal.
Only the goalkeeper is allowed in this area. It is permissible for a player to jump above
the 6-meter line when taking a shot on goal.

Goal Area Line

This is the Six-Meter Line.

Goal Line
This is the line that is the end line for the field but is also the line the runs in-between
the goal posts and the ball must go entirely over a goal line to be a legal score.

10
 HANDBALL

Nine-meter Line
This is the broken semi-circle line that is 9-meters in front of the goal. It is from this line
that the offensive team will take a free throw if they have been fouled inside this line.

Seven-meter Line / Penalty Line

This is a line that is 1-meter long, which is 7-meters in front of the goal. It is from this
line that penalty throws are taken.
Side Line
When the ball crosses the side line, it is the team, which did not last touch the ball
before it went out of bounds that takes possession of the ball and throws it back in-
bounds.

Six-meter Line
The semi-circle that is in front of the goal and that is 6-meters away from the goal and
also called the Goal Area Line.

Ball
The ball is made of leather or synthetic material. It must be spherical. The surface must
not be shiny or slippery. The ball sizes, the circumference and weight to be used b
different categories of teams are as follows:

11
 HANDBALL

IHF Size 1
IHF Size 2
IHF Size 3
 50-52 cm and 290  54 -56 cm and 325  58-60 cm and 425 to
to 330 g to 375 g 475 g
 For female youth  For women,  For Men and Male
(age 8 to 14 years) female youth (14 youth (16 years and
 Male youth (age 8 years and older) older)
to 12)  Male youth (age 12
to 16)

 For every game there must be at least 2 balls available. The reserve balls must be
immediately available at the timekeeper’s table during the game.
 The referees decide when to use a reserve ball into play quickly in order to minimize
interruptions and avoid time-outs.

Attire
The required attire for court players is a jersey or shorts, socks, and court shoes. Many
players also wears knee pads or elbow pads. Players’ uniforms are numbered 1 to 20.
Goalkeepers wear brightly colored long sleeved shirts and sweat pants that distinguish
them from the court players of both teams. The goalie may become a court player at
any time following a change of uniform, and vice versa with court players. Referee
prohibits players from wearing anything that might cause injury to another player (i.e.:
watch, jewelry, face mask)

12
 HANDBALL

Players
Each team has 12 players. However, only 7 players take the court at any one time and
one of these must be the goal keeper. The reminding players are substitutions during
the game. They enter and leave from the substitution area of the court. Players
alternate between an attacking position and a defending position, depending on who
has possession of the ball. The goal keeper of each team wears a different color from
the rest of the team.

Attacking positions:
LW - left wing

LB - left back RB - right back CB - centre back or playmaker

RW - right wing PV – pivot GK - goal keeper

13
 HANDBALL

Defending positions:

OD - outside defender HD - half defender

FD - forward defender GK - goal keeper

Referees
Two: court referee and goal line referee: referees have complete authority-decisions are
final. The referees are assisted by a timer and scorer.

Duration of the game

For 18 years and over: 2 x 30 minutes – 10 minute halftime. Tournaments and youth: 2 x
15 minutes or 2 x 20 minutes. The running time except for injury and one team is time-
out per half. Change benches at halftime. Game ends in a tie unless game demands a
winner. (Overtime: 2 x 5 times.)

Passive play
It is illegal to keep the ball in a team’s possession without making a recognizable
attempt to attack and try to score. In other words, a team cannot stall (free-throw
awarded for opponents). When a tendency to passive play is recognized, the
forewarning signal is shown. This gives the team in possession of the ball the

14
 HANDBALL

opportunity to change its way of attacking in order to avoid losing possession. If the way
of attacking does not change after the forewarning signal has been shown, or not shot
on goal is taken, then a free throw is called against the team in possession.

Throw – off
It is taken by the team that wins the coin toss and chooses to start the game with the
ball. Each team must be in its own half of court with the defense 3 meters away from
the ball. Following a whistle, the ball is passed from center court to a teammate and
play begins. Throw off is repeated after every goal scored and after half time.

Throw –in
Awarded when ball goes out of bounds on the sideline or when the ball is last touched
by a defensive player (excluding the goalie) and goes out of bounds over the end line.
The throw-in is taken from the spot when the ball crossed the sideline, or if it crossed
the end line, from the nearest corner. The thrower must place one foot on the sideline
to execute the throw. All opposing players must stay 3 meters away from the ball.

Scoring
Goal is scored when entire ball crosses goal line inside the goal. Goal may be scored
from any throw example free-throw, throw-in, throw-off, goal-throw). The goal line
referee confirms with two short whistle signals and hand signal that a goal has been
scored. A goal shall be awarded if there is a violation of the rules by a defender but the
ball still goes into the goal. A goal cannot be awarded if a referee, timekeeper or
delegate has interrupted the game before the ball has completely crossed the goal line.
A goal shall be awarded to the opponents if a player plays the ball into his own goal,
except in the situation where a goalkeeper is executing a goalkeeper-throw.

15
 HANDBALL

2.2 TECHNIQUE

Technique is the basis of any team sport. The technique is conditioned by the abilities of
players and the frequency of exercise repetitions. The exercise repetitions should
provide fast and almost automatically performed activities. A player is considered to be
capable of playing handball if he can:

 Run fast and on purpose

 Change his direction of movement
 Catch and pass a ball in any directions regardless of the speed he is running at
 Shoot from any situation
 Free himself from any opponent
 Move on the court with a ball
 Co-operate with other players

Considering activities which are performed on the court, handball technique is divided
into:
 Catching the ball
 Passing
 Shooting
 Dribbling
 Feint movements
 Offensive and defensive movement
 Goalkeeper’s technique

16
 HANDBALL

2.2.1 CATCHING THE BALL

General Remarks
Catching the ball is essential technical element in handball. Accurate catching is very
important and ensures a fast, smooth and efficient game. Catching the ball with two
hands is the best method. In some situations one can use one hand with the help of the
other hand before passing or shooting. So-called “putting down” a ball is rarely used.
The softness of catching the ball is another feature of catching. Fingers must be relaxed
and properly placed on the ball providing shock absorption during impact. An additional
element, which is important while catching, is the speed of movement and the proper
positioning of a player in regard to the path of a ball. There are some positions:

 Frontly position, rarely used in the game

 Sidewards, quite often used in the game
 Backwards almost facing the path of the ball - the most frequently used position in
fast attack.

Various Catching Method

In handball there are the following methods of catching the ball:
 Upper
 Half Upper
 Lower
 From the ground
 After bounce in the midair
 When the help of other hand
 Putting down a ball

17
 HANDBALL

Figure 3: Catching the ball at lower level.

2.2.2 PASSING

General Remarks
This is one of the basic, technical elements. A pass must be accurate, fast and tactically
useful. Accurate is when a player has no problems when catching the ball. A decision to
whom a pass should be directed to that player, whose position may menace the
opponent.

Types of passing
Depending on the particular situation we pass:
 Standing
 While running
 With jump (preliminary stride)
 With vertical jump

18
 HANDBALL

In regard to performance we divide passing into:

 One hand pass  Both hand pass
-upper -upper
-half-upper -half-upper
-near hip -lower in particular situations
-lower

2.2.3 SHOOTING

Shots are one of the most important elements of handball. They are vital elements that
decide the scores. While shooting the muscles of the lower and upper limbs, pelvic
region and trunk are extremely engaged. One can assume that shooting is performed
similarly to passing, but with a strong reaction of the trunk and upper limbs. The shot
power is conditioned by the distance and hand action time on a ball. The greater the
distance that the hand on the ball covers in the time unit the stronger the shot will be (a
ball reaches a higher velocity) performed. The names of shots have been derived from
the way the players move on the court and the position of his/her body to the ground.
In handball there are the following shots:

Figure 4: Shot in Place Figure 5: Leaning Back Shot

19
 HANDBALL

Figure 6: Vertical Jump Shot

Figure 7: Stride /Jump Shot

Figure 8: Shot While Falling

20
 HANDBALL

2.2.4 DRIBBLING

After receiving the ball and before dribbling a player holds the ball with both hands. The
ball is being dribbled sideways at hip level. Bouncing on the ground is performed by the
combined action of the elbow and wrist joints. The angle of the bounced ball depends
on the speed that the player is moving at. The faster the run the more the angle
becomes obtuse. If an opponent comes closer, a player must lower his position as well
as the dribbling, protecting the ball from being taken by the opponent (Fig. 9, 10)

Figure 9: With an Opponent

Figure 10: Without an Opponent

21
 HANDBALL

2.2.5 HANDBALL HAND SIGNALS

Figure 11: Entering the

goal area

Figure 12: Illegal dribble

Double dribble

Figure 13: Too many steps

or holding the ball more
than three seconds

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 HANDBALL

Figure 14: Restraining,

holding or pushing signal

Figure 15: Hitting

Figure 16: Offensive foul

23
 HANDBALL

Figure 17: Throw-in

direction

Figure 18: Goalkeeper-

throw

Figure 19: Free-throw -

direction

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 HANDBALL

Figure 20: Keep the

distance of 3 meters

Figure 21: Passive play

Figure 22: Goal

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 HANDBALL

Figure 23: Gaining 1 point

Figure 24: Gaining 2 point

Figure 25: Warning

(yellow) Disqualification
(red)

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 HANDBALL

Figure 27: Suspension (2

minutes)

Figure 28: Exclusion

Figure 29: Time - out

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 HANDBALL

Figure 30: Permission for

two persons who are «
entitled to participate » to
enter the court during
time-out

Figure 31: Forewarning

signal for passive play

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 HANDBALL

2.2.6 HANDBALL- FUN, PASSION AND HEALTH

The 6 Strategy of the Game

From a technical and tactical perspective the game is played in 6 phases.

1) Changing from defense to offence

This is the moment where your team intercepts the ball from your opponent and
starts moving up the court
Keywords: interception and break out

2) Moving up the court

This is a continuation of the starting phase. You are moving fast, directly towards
the opponent’s goal area. Typical for this phase is great speed and a wide area of
movement. In this situation you can dribble the ball or make short or long quick
passes to your teammates.
Keywords: moving up (including passing ball, dribbling, short passing

3) Getting within shooting range

When the opponents arrive back in their defence
area, it will take them a few moments to organize
themselves. This weakness can be exploited if you
are very close behind them. This is a small, but very
interesting part of the game, where some of the
best opportunities for scoring goals can exist. This
phase also includes the fast throw-off after your
opponent has scored a goal.
keywords: defense must organized Figure 32: Shooting

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 HANDBALL

4) Team attack against organized defense (including shooting)

You are playing against the opponent’s organized defense and trying to force them
into a mistake, which will give you a scoring chance. You are forced to use this part
of the attack, if you have failed in the previous phase 3.

5) Return phase and defense starts

As soon as you have lost control of the ball in offence, you have to go back into your
own defense area. On your way back you should always be alert and try to regain
the ball putting pressure on the approaching players.
keywords: loose ball, back to defense

6) Organized defense
In this phase your defense has reformed in front of the goal area. Usually this will
look like a “wall” of players between the 6m and 9m lines, with the aim of
preventing the opponents from getting a good goal scoring chance. From this phase
you move back to phase 1 unless the opponents score a goal.

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Chapter
3

[HANDBALL COACHING]

31
 HANDBALL

3. Handball Coaching
Coaching is a very important part in handball’s world. This is because all of the handball
players must have the very good in discipline, stamina, tactical, physical, mantel and
motivation. To achieve the glories in this game, the team must have the good coach.

3.1 Coach Responsibilities

Coaches need to be aware of their legal responsibilities, especially with respect to the
advice they give their athletes and the way they manage and supervise participation in
sport. Coaches have a legal responsibility to their athletes and should:
o give appropriate advice and guidance
o not offer advice beyond their level of qualification

3.1.1 Health and Safety

Coaches are responsible for the health and safety of the athletes in their charge.
Coaches should have access to first aid facilities and have the means by which to
contact emergency services. A coach could be liable if evidence can show that
normal standards and practices have not been followed.

3.1.2 Protection from Abuse

Coaches also have a responsibility to protect their players from all forms of abuse.
There are four main kinds of abuse:
 Neglect (providing inadequate food)
 Emotional abuse (being threatened or taunted)
 Sexual abuse (being shown pornographic material)
 Physical abuse (hitting)

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 HANDBALL

Coaches should be able to recognize indicators that may signify abuse and take
appropriate action if concerned. All organizations (e.g. sports governing bodies,
local authorities, clubs) should have a policy statement and guidelines regarding
child abuse.

3.1.3 Insurance
Coaches should have appropriate insurance that covers both public liability and
personal accidents. Many governing bodies include insurance as part of their
affiliation fee.

3.1.4 Transportation
It is recommended that coaches do not use their personal vehicles for transporting
athletes to venues. If coaches do use their own vehicles then they should ensure
they are properly licensed and insured. With young athletes, coaches should seek
the assistance of the parents/guardians.

3.1.5 Supplements
Coaches have an ethical and legal responsibility to:
 educate their athletes about drug (supplement) use and abuse
 provide general and appropriate nutritional advise

3.1.6 Communication skills

Communication is the art of successfully sharing meaningful information with
people by means of an interchange of experience. Coaches wish to motivate the
athletes they work with and to provide them with information that will allow them
to train effectively and improve performance. Communication from the coach to
athlete will initiate appropriate actions. This however, requires the athlete to
receive the information from the coach but also to understand and accept it.

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 HANDBALL

Coaches should (Crookes 1991):

 Develop their verbal and non-verbal communication skills
 Ensure that they provide positive feedback during coaching sessions
 Give all athletes in their training groups equal attention
 Communicate as appropriate to your athlete's thinking and learning styles
 Ensure that they not only talk to their athletes but they also listen to them as
well
 Improved communication skills will enable both the athlete and coach to gain
much more from their coaching relationship.

3.2 Principle and Ethics in Coaching

The following has been developed by the National Coaching Foundation from the Code
of Ethics (1989) published by the British Institute of Sports Coaches (BISC). It also
adopts the principles contained in the Council of Europe's Code of Sports Ethics. The
BISC Code formed the value statement underpinning the National Vocational
Qualification Standards (1992) for Coaching, Teaching and Instructing. This code has
replaced the original BISC code as the value statement in the revised standards (1998).
The code is a framework within which to work and is a series of guidelines rather than a
set of instructions. Sports coaches are expected to conform to ethical standards in a
number of areas: humanity, relationships, commitment, co-operation, integrity,
advertising, confidentiality, abuse of privilege, safety and competence.

3.2.1 Humanity
Coaches must respect the rights, dignity and worth of every human being and
their ultimate right to self-determination. Specifically, coaches must treat
everyone equitably and sensitively, within the context of their activity and
ability, regardless of gender, ethnic origin, cultural background, sexual
orientation, religion or political affiliation.

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 HANDBALL

3.2.2 Relationship
The good coach will be concerned primarily with the well-being, safety,
protection and future of the individual performer. There must be a balance
between the development of performance and the social, emotional, intellectual
and physical needs of the individual. A key element in a coaching relationship is
the development of independence. Performers must be encouraged and guided
to accept responsibility for their own behavior and performance in training, in
competition, and in their domestic, academic or business life Coaches are
responsible for setting and monitoring the boundaries between a working
relationship and friendship with their performers. This is particularly important
when the performer is a young person.
The coach must realize that certain situations or friendly words and actions could
be misinterpreted, not only by the performer, but also by outsiders (or other
members of a squad or group of performers) motivated by jealousy, dislike or
mistrust, and could lead to allegations of misconduct or impropriety. Where
physical contact between coach and performer is a necessary part of the
coaching process, coaches must ensure that no action on their part could be
misconstrued and that any National Governing Body (NGB) guidelines on this
matter are followed. The relationship between coach and performer relies
heavily on mutual trust and respect. This means that the performer should be
made aware of the coach's Qualifications and experience, and must be given the
opportunity to consent to or decline proposals for training, performance or
competition.

3.2.3 Commitment
Coaches should clarify in advance with performers (and/or employers) the
number of sessions, fees (if any) and method of payment. They should explore
with performers (and/or employers) the expectation of the outcome of coaching.
Written contracts may be appropriate in some circumstances. Coaches have a

35
 HANDBALL

responsibility to declare to their performers and/or employers any other current

coaching commitments. They should also find out if any prospective client is
receiving instruction from another teacher/coach. If so, the teacher/coach
should be contacted to discuss the situation.
Coaches who become aware of a conflict between their obligation to their
performers and their obligation to their NGB (or other organizations employing
them), must make explicit to ail parties concerned the nature of the conflict, and
the loyalties and responsibilities involved. Coaches should expect a similar level
of reciprocal commitment from their performers. In particular, the performer
(parent/guardian in the case of a minor) should inform the coach of any change
in circumstances that might affect the coach/performer relationship. Coaches
should receive appropriate acknowledgment for their contribution to the
performer's progress and achievement. Where money is earned from
performances, it is reasonable to expect the coach should receive an appropriate
share of the rewards. Such apportionment with any attendant conditions should
be agreed in advance (in writing) to avoid any misunderstanding.

3.2.4 Co-operation
Coaches should communicate and co-operate with other sports and allied
professions in the best interests of their performers. An example of such contact
could be the seeking of:
 educational and career counseling for young performers whose involvement
in sport impinges upon their studies
 sport science advice through the British Association of Sport and Exercise
Sciences (BASES)
Coaches must communicate and co-operate with registered medical and
ancillary practitioners in the diagnosis, treatment and management of their
performers' medical and psychological problems.

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 HANDBALL

3.2.5 Integrity
Coaches must not encourage performers to violate the rules of their sport. They
should actively seek to discourage and condemn such action and encourage
performers to obey the spirit of the rules.
Coaches must not compromise their performers by advocating measures that
could constitute unfair advantage. They must not adopt practices to accelerate
performance improvement that might jeopardize the safety, total well-being and
future participation of the performer. Coaches must never advocate or condone
the use of prohibited drugs or other banned performance enhancing substances.
Coaches must ensure that the activities, training and competition programs they
advocate and direct ore appropriate for the age, maturity, experience and ability
of the individual performer.
Coaches must treat opponents with due respect, both in victory and defeat, and
should encourage their performers to act in a similar manner. A key role for a
coach is to prepare performers to respond to success and failure in a dignified
manner.
Coaches must accept responsibility for the conduct of their performers and
discourage inappropriate behavior in training, competition, and away from the
sporting arena.

3.2.6 Advertising
Be accurate and professionally restrained. Coaches must be able to present
evidence of current qualifications upon request. Evidence should also be
available to support any claim associated with the promotion of their services.
Coaches must not display any affiliation with an organization in a manner that
falsely implies sponsorship or accreditation by that organization.

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 HANDBALL

3.2.7 Confidentiality
Sports coaches inevitably gather a great deal of personal information about
performers in the course of a working relationship. Coach and performer must
reach agreement about what is to be regarded as confidential information (i.e.
not divulged to a third party without the express approval of the performer).
Confidentiality does not preclude the disclosure of information about a
performer to persons who can be judged to have a right to know. For example:
 Evaluation for competitive selection purposes
 Recommendations for employment
 In pursuit of disciplinary action involving performers within the sport
 In pursuit of disciplinary action by a sports organization against one of its
members
 Legal and medical requirements for disclosure
 Recommendations to parents/family where the health and safety of
performers might be at stake
 In pursuit of action to protect children from abuse

3.2.8 Abuse of Privilege

The sports coach is privileged to have regular contact with performers and
occasionally to travel and reside with performers in the course of coaching and
competitive practice. A coach must not attempt to exert undue influence over
the performer in order to obtain personal benefit or reward.
Coaches must consistently display high personal standards and project a
favorable image of their sport and of coaching to performers, their
parents/families, other coaches, officials, spectators, the media and the public.
Personal appearance is a matter of individual taste but the sports coach has an
obligation to project an image of health, cleanliness and functional efficiency.
Sports coaches should never smoke while coaching.

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 HANDBALL

Coaches should not drink alcohol so soon before coaching that it would affect
their competence to coach, compromise the safety of the performers or
obviously indicate they had been drinking (e.g. smell of alcohol on breath).

3.2.9 Safety
Within the limits of their control, coaches have a responsibility to ensure as for
as possible the safety of the performers with whom they work. All reasonable
steps should be taken to establish a safe working environment. The work done
and the manner in which it is done should be in keeping with the regular and
approved practice with their sport as determined by the NGB.
The activity undertaken should be suitable for the age, physical and emotional
maturity, experience and ability of the performers.
Coaches have a duty to protect children from harm and abuse. The performers
should have been systematically prepared for the activity and made aware of
their personal responsibilities in terms of safety. Coaches should arrange
adequate insurance to cover all aspects of their coaching practice.

3.2.10 Competence
Coaches shall confine themselves to practice in those elements of sport for
which their training and competence is recognized by the appropriate NGB.
Training includes the accumulation of knowledge and skills through formal coach
education courses, independent research and the accumulation of relevant
verifiable experience.
The National Occupational Standards for Coaching, Teaching and Instructing
(and/or the approved NGB coaching awards) provide the framework for
assessing competence at the different levels of coaching practice. Competence
to coach should normally be verified through evidence of qualifications.
Competence cannot be inferred solely from evidence of prior experience.

39
 HANDBALL

Coaches must be able to recognize and accept when to refer performers to other
coaches or agencies. It is their responsibility, as for as possible, to verify the
competence and integrity of any other person to whom they refer a performer.
Coaches should regularly seek ways of increasing their personal and professional
development.
Coaches should welcome evaluation of their work by colleagues and be able to
account to performers, employers, National Governing Bodies (NGBs) and
colleagues for what they do and why. Coaches have a responsibility to
themselves and their performers to maintain their own effectiveness, resilience
and abilities. They should recognize when their personal resources are so
depleted that help is needed. This may necessitate the withdrawal from
coaching temporarily or permanently.

40
Chapter
4

[HANDBALL REFEREE]

41
 HANDBALL
4. Handball Referee

A handball match is led by two equal referees, namely the goal line referee and the court
referee. Some national bodies allow games with only a single referee in special cases like
illness on short notice. Should the referees disagree on any occasion, a decision is made on
mutual agreement during a short timeout, or, in case of punishments, the more severe of
the two comes into effect. The referees are obliged to make their decisions "on the basis of
their observations of facts". Their judgments are final and can only be appealed against if
not in compliance with the rules.
The referees position themselves in such a way that the team players are confined between
them. They stand diagonally aligned so that each can observe one side line. Depending on
their positions one is called field referee and the other goal referee. These positions
automatically switch on ball turnover. They physically exchange their positions
approximately every 10 minutes (long exchange) and change sides every 5 minutes (short
exchange). The IHF defines 18 hand signals for quick visual communication with players and
officials. The signal for warning or disqualification is accompanied by a yellow or red card,
respectively. The referees also use whistle blows to indicate infractions or restart the play.
The referees are supported by a scorekeeper and a timekeeper who attend to formal things
like keeping track of goals and suspensions or starting and stopping the clock, respectively.
They also have an eye on the benches and notify the referees on substitution errors. Their
desk is located in between both substitutions areas.

4.1 Role of Referee

A referee is the person of authority, in a variety of sports, who is responsible for
presiding over the game from a neutral point of view and making on the fly decisions
that enforce the rules of the sport. The official tasked with this job may be known, in
addition to referee, by a variety of other titles as well (often depending on the sport),
including umpire, judge, arbiter, arbitrator, linesman, timekeeper or touch judge.

42
 HANDBALL
A handball match is led by two equal referees, namely the goal line referee and the
court referee. Some national bodies allow games with only a single referee in special
cases like illness on short notice. Should the referees disagree on any occasion, a
decision is made on mutual agreement during a short timeout, or, in case of
punishments, the more severe of the two comes into effect. The referees are obliged to
make their decisions "on the basis of their observations of facts".
Their judgments are final and can only be appealed against if not in compliance with
the rules. The referees position themselves in such a way that the team players are
confined between them. They stand diagonally aligned so that each can observe one
side line. Depending on their positions one is called field referee and the other goal
referee. These positions automatically switch on ball turnover.
They physically exchange their positions approximately every 10 minutes (long
exchange) and change sides every 5 minutes (short exchange).The IHF defines 18 hand
signals for quick visual communication with players and officials. The signal for warning
or disqualification is accompanied by a yellow or red card, respectively.
The referees also use whistle blows to indicate infractions or restart the play. The
referees are supported by a scorekeeper and a timekeeper who attend to formal things
like keeping track of goals and suspensions or starting and stopping the clock,
respectively. They also have an eye on the benches and notify the referees on
substitution errors. Their desk is located in between both substitutions areas.

4.1 Referee Commitment

 Officiating matches in a fair and safe manner that ensures players and spectator
enjoyment.
 Maintaining physical fitness for peak performance.
 Faithfully keeping all appointments assigned to and accepted it.
 Supporting the fellow officials with loyalty, pride, and dignity.
 Conducting the way to be ethically and morally beyond reproach.

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 HANDBALL
 Granting players and coaches dignity and self-respect.
 Contributing to the overall development of the National Program for Referee
Development.
 Committed to a continuous learning and improvement process that enables to
perform the full potential.

4.2 Code of Ethics for Referee

 Always maintain the utmost respect for the game of handball.

 Conduct honorably at all times and maintain the dignity of the position.
 Honor an assignment or any other contractual obligation.
 Attend training meetings and clinics so as to know the Laws of the Game, their
proper interpretation and their application.
 Strive to achieve maximum team work with the fellow officials.
 Be loyal to all fellow officials and never knowingly promote criticism of them.
 Always be in good physical condition.
 Control the players effectively by being courteous and considerate without
sacrificing fairness.
 Do utmost to assist the fellow officials to better themselves and their work.
 Not make statements about any games except to clearly an interpretation of the
Laws of the Game.
 Not discriminate against nor take undue advantage of any individual group on the
basis of race, color, religion, sex or national origin.
 Consider it a privilege to be a part of the International Handball Federation and their
actions will reflect credit upon that organization and its affiliates.

44
Chapter
5

[FITNESS FOR HANDBALL

PLAYER]

45
 HANDBALL

5. Fitness for Handball Players

5.1 What is fitness?
The definition of fitness doesn’t include strength, speed, power, and coordination
though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines
“fitness” and being “fit” as the ability to transmit genes and being healthy. Sports can
be a great way to get in shape or stay that way. Having a specific goal can be a great
motivator. Physically, it needs strength and endurance. The training will vary with the
sport. It would not train the same way for pole vaulting as for handball. It might,
however, cross train. Cross training simply means that include a variety of fitness
activities in the program such as deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,
and presses to handstand, pirouettes, flips, splits, and holds. The player also can cycle,
running, swimming, rowing, and etc, as hard and fast. Research shows that cross
training builds stronger bones. Eat meat and vegetables, nuts and seeds, some fruit,
little starch and no sugar. Keep intake to levels that will support exercise but not body
fat. Try to practice and train major lifts at least five or six days per week mix these
elements in as many combinations and patterns as creativity will allow. Routine is the
enemy, but keep workouts short and intense. Regularly learn and play new sports.
Remember to listen to our body. If it frequently feel exhausted or in pain, may be
overdoing it. Injuries can be the result. And be sure that you use your body and your
equipment safely. What you eat and drink is also important. Water is the most
important nutrient for active people. Drink it before, during and after workouts.

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 HANDBALL

If your goal is optimum physical competence then all the general physical skills must be
considered:

Cardiovascular/ The ability of body systems to gather, process, and deliver

respiratory endurance oxygen.
Stamina The ability of body systems to process, deliver, store, and
utilize energy.
Strength The ability of a muscular unit, or combination of muscular
units, to apply force.
Flexibility the ability to maximize the range of motion at a given joint.
Power The ability of a muscular unit, or combination of muscular
units, to apply maximum force in minimum time.
Speed The ability to minimize the time cycle of a repeated
movement.
Coordination The ability to combine several distinct movement patterns
into a singular instinct movement.
Agility The ability to minimize transition time from one movement
pattern to another.
Balance The ability to control the placement of the bodies center of
gravity in relation to its support base.
Accuracy The ability to control movement in a given direction or at a
given intensity

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 HANDBALL

Warnings!
Many people like to jog, but jogging can
be potentially dangerous with an
abnormal weight or unhealthy joints.
Listen to your body and do not overload
it if you don't know what you are doing.
High impact aerobics multiply your body
weight up to eight times on your weight
bearing joints. For example, if you weigh
150Lbs, you put 600Lbs on your knees
and ankles every time you step.

5.2 How to get fit?

Being "fit" essentially means being able to perform well in a wide variety of physically
taxing circumstances. For some people, it also means being able to "fit" into their
favorite clothes, while for others, it's just getting in shape. Either way, if you find
yourself running out of breath when doing simple things like walking up a few stairs or
playing catch, it's time to improve your physical condition. To get fit, try the following
techniques.

Develop the right attitude. Being fit is a marathon, not a sprint, and it requires making
changes to your entire lifestyle. Don't approaches this with the mindset that you can
abandon the changes you make as soon as you reach your ideal weight; you will slip

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 HANDBALL

into your bad habits very quickly thereafter and regain the weight. Being fit should be
incorporating things into your life that you can eventually do by second nature.

Incorporate more physical exercise into your daily routine. You're probably out of
shape because you don't regularly challenge your body to do anything out of the daily
range of motion. Take the subway or bike to work/school instead of driving. If that's not
possible, park several blocks away from your office building to force yourself into 15
minute walks every day. These small changes definitely make a long-term impact in
your fitness.

Clean your house. You'd be surprised how physically taxing housework is: dusting your
shelves, cleaning your toilets, doing the dishes, mowing the lawn, pulling weeds, and
cleaning the garage will definitely give you a workout. Making yourself and your family
clean parts of your house on a regular basis (i.e., every week or every other week) will
not only create a better environment for you to live in, but also make burning calories
simple.

Start an exercise regimen and stick to it. Try running or using the treadmill a set
number of days a week, gradually increasing in intensity and/or length of exercise. You
could also try purchasing a book that schedule workouts for you, like Five Factor
Fitness. Though you should try to tailor your workouts to your own style as much as
possible, the two areas of fitness that everyone should address are strength training
and cardio. Building muscle through strength-training will not only increase your
strength and tone, but also increase your metabolism, as muscular people have been
shown to burn more calories even when they’re at rest. If going to the gym isn’t for
you, try strength-training at home.

Cardio workouts improve circulation and endurance. In fact, good cardiovascular

health has even been linked with a decreased risk of Alzheimer’s. Doing interval

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 HANDBALL

training (i.e. alternating between low- and high-intensity activity) has been shown to be
a an especially fast and effective way to improve heart health and endurance. Anyone
over the age of 60 or who has heart disease, high blood pressure, or arthritis should
consult a doctor before attempting interval training.
Switch things up. Any physical activity that causes at least a little bit of strain will help
you get fit, but it's important to remember that variety is the spice of life. More
importantly, as your body gets comfortable performing a certain activity, it learns to do
it more efficiently, making it easy for you to plateau in your workouts. Keep both your
body and your mind guessing by enjoying a diversity of activities and having fun:
 Dance for exercise. Anything from ballet dance to break dancing or even jump style
will increase your fitness if you stick with it.
 Jump in the pool. It doesn't matter if you're treading water, dog paddling, or
mastering the butterfly stroke. Swimming is a good form of exercise that can be
fun, too.
 Walk the dog. Walk the neighbor's dog. If you don't have a dog, go to a dog park
and play with someone else's dog. You meet good people, you get exercise, you
socialize, and you can snuggle a puppy while you’re at it.

Keep track of your progress and be proud of minor improvements. Don't be

discouraged if you stop losing weight or if you have a few setbacks; remember that
overall, you've put yourself on an upward trajectory and that's definitely something to
be proud of. Don't think that just because you have one setback, you may as well scrap
it all and give up for the day. There's a big difference between consuming 500 calories
and 1000 calories of junk food, so keep yourself motivated towards progress.

Give your body fuel. As you become more active, you'll need more food, but not just
any food – you need healthy, energy-laden food that'll jump start the next phase of
your day, not weigh it down. Learn how to eat healthfully and drink more water. Learn

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 HANDBALL

to eat right. Start by switching to whole grain. It's healthy, but good; most people don't
taste any differences. Cut out unhealthy snacks and replace them with fruits and
vegetables. Emphasize low energy-density foods (i.e. high volume, low calorie) like
fruits and veggies; the high fiber and water content will make you feel full despite the
fact that they contain little energy. To compare, dried fruits are low-energy density
foods due to the fact that the water has been removed; just think about how easy it is
to eat an entire bag of raisins and still feel hungry!

Drink 8-10 glasses of water each day. It keeps you hydrated throughout the way,
promoting optimal metabolic activity. Moreover, water takes up a great volume in your
stomach, so you will feel fuller without having consumed many snacks or meals. This is
a great tool to keep off the excessive calories that you don't really need to keep your
body functioning but consume due to psychological eating or not knowing your satiety
levels.

Eat foods with a low glycemic index. These are foods that take longer for your body to
digest and convert into energy, so you will feel fuller throughout the day with a smaller
number of calories. Moreover, you avoid the "sugar rush" that comes as a result of
eating foods with a high glycemic index, getting a nice boost of sustained energy
throughout the day instead. This will keep you uplifted whether you're doing work or
exercising.

Carry a metal water bottle around with you at all times. You'll be surprised how easy it
is to get in your recommended 64-80 oz. of water each day. It's also cheaper than
purchasing drinks whenever you get thirsty, and better for the environment.

Keep your house stocked with the right food. Purchase the healthy fruits, vegetables,
whole grains, soups, etc. that you want yourself to eat, and keep the junk out of your
cupboards so you won't be tempted. It's not bad to indulge once in a while, but it's too

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 HANDBALL

easy to do so if you keep your house full of unhealthy treats. Instead, the best litmus
test for your true desire to indulge is if you're willing to make the trip to the bakery or
supermarket to purchase it. Even better, make that trip on foot or by bike, if possible!
Before you indulge, drink two 8 oz. glasses of water. If you still want the treat after
that, go for it. Sometimes our brain confuses our hunger or cravings for food with
thirst. Water, surprisingly, is one of the best cures of cravings.

Let your body rest. When you're giving your body a run for its money with varied
physical activities, you also need to let it recover and renew by getting a sufficient
amount of sleep. Determine how many hours of sleep you need in order to feel
refreshed in the morning, and then discipline yourself to wake up and go to bed at the
same times on a daily basis. Not getting enough sleep also comes at a huge expense to
your immune system. You're much more likely to get sick if you don't give your body
the energy or time to fight against infectious viruses and bacteria, and you'll take longer
to recover from common conditions like a cold. Sleeping too little has also been linked
to overeating. Be sure that you don’t deprive your body of sleep energy or you will
make it up in calories.

Get a check-up. To stay fit in the long run, you should perform regular maintenance on
your body, just as you would with a car. Take yourself to the doctor and dentist
regularly to make sure everything is running smoothly on the inside and to prevent any
potential problems from arising.

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The benefits of a healthy lifestyle and physical fitness are easy to

obtain with a small amount of know-how and a serious commitment.
If you have decided that you're going to work out, you have to follow
through, and not look for excuses to ignore the routine. Many people
say, "Tomorrow..." No. You have to start now; else you'll be going
nowhere.
If necessary, have a serious "heart-to-heart" with all of your loved
ones. Explain to each and every loved one that you want to be there
for them for many healthy years to come. If they don't happen to
share your fitness ambitions, ask each loved one to at least respect
your will to get fit, so that you can enjoy a healthy way of living.
If you are overweight, start with something simple like jogging 5
minutes everyday. The next week, go 10 minutes a day. Continue
increasing your output until you establish a solid routine.
Once you have gotten to your desired fitness, continue the steps
that got you there. Wellness is a lifestyle, not a prize.

5.3 How to keep your fitness?

Sometimes keeping to your health and fitness plan is difficult and if you have lost the
enthusiasm and drive to work out, then you need to find a way to regain your drive.
Sometimes the facility in which you are working out is not as good as you originally
thought. Or maybe they simply don’t offer everything they originally promised. No
matter what the reason, you need to get back on track with your health and fitness
regimen and start moving towards that original goal you set for yourself. Here are ten
things to help you keep your health and fitness plan in place.

Make a point of making your health and fitness workout part of your regular daily
schedule. Make working out as important to you as everything else and literally write it

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into your day planner so you see it all the time. When you do this, your health and
fitness plan will stay in place.

Plan the best time of day for you to exercise when you are not going to be fighting
everybody else for the equipment. By going when the gym is less crowded, you’ll be
more relaxed about keeping to your routine.

Start at a level that is comfortable to you and do not exercise at a level that is too much
for you. You’ll come out of your exercising hurting and aching more than you should,
and that can make you dread going back. Your health and fitness plan should start out
with a workout of about 20 minutes to an hour at most with a mixed bag of exercises to
keep it interesting. Plus, don’t forget to stretch before starting the exercises after
warming up first.

Set goals that you can meet, and when you achieve them, set more for the next week.
You’ll find that by setting and reaching attainable goals, you won’t give up on your
health and fitness routine.

Keep a health and fitness diary so you can see the progress you are making. Include
what you are eating so you can see what works, and what doesn’t work for you. This
allows you to adjust your workout accordingly and you can focus on problem areas.

Vary your exercises. Do aerobics one day, the treadmill another. Even participating in
sports can be counted towards your health and fitness routine. Try to change your
weight routine as well by adding a rep, weight, or set every three to four weeks.

Invite a friend or colleague to come to the gym with you. This provides you with some
social interaction, a little bit of friendly competition, and encouragement when you
really just feel like giving up.

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Consider working with a Personal Trainer at your gym. Start by developing your health
and fitness routine with them to actually working out with them watching you and
encouraging you to keep on going. They will be able to help you adjust your routine if
needed.

Force yourself to go to the gym religiously the first three months of your health and
fitness programmed. It takes that long to see results sometimes and if you keep that
firmly in your mind, you’ll be more inclined to stick with it.

If you miss your workout, find a way to get yourself back into the groove as soon as
possible. This is when most people drop their health and fitness routines for good.
You’ll soon find that you actually miss going to the gym, so just go back as soon as
possible and keep going.

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Chapter
6

[HANDBALL INJURY]

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6. Handball Injuries
Sport is good for us, but sometimes we can injure you when we play sports or exercise.
Accidents, poor training practices or improper gear can cause them. Some people get hurt
because they are not in shape. Not warming up or stretching enough can also lead to
injuries.
The most common sports injuries are
 Sprains and strains
 Knee injuries
 Swollen muscles
 Achilles tendon injuries
 Pain along the shin bone
 Fractures
 Dislocations
If you get hurt, stop playing. Continuing to play or exercise can cause more harm. Treatment
often begins with the RICE (Rest, Ice, Compression and Elevation) method to relieve pain,
reduce swelling and speed healing. Other possible treatments include pain relievers,
keeping the injured area from moving, rehabilitation and sometimes surgery.

6.1 Causes of Sports Injuries

Most sports injuries are avoidable and are often the result of:
 not warming up properly
 poor technique
 not using equipment correctly
 not taking the proper safety precautions for your sport
 overestimating your levels of fitness, strength and endurance

Sudden sports injuries, including cuts and sprains, are usually caused by accidents, such
as a sudden impact or an awkward movement. These types of spontaneous injury can

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be difficult to avoid. However, you can minimize the damage that a sudden injury can
cause by wearing appropriate safety equipment, such as a helmet while skiing or
snowboarding or shin pads while playing football.

Competitive athletes, such as sprinters, long-distance runners and rugby players, have a
high risk of overuse injuries due to the intense nature of their training and the overuse
of specific muscle groups.

Children are also at risk of overuse injuries because they are still developing physically.
For example, the female shape changes significantly during puberty (usually between 10
and 16 years of age). As the hips widen, exercise can put pressure on different areas of
the legs and feet, which can sometimes lead to injury.

6.2 How to avoid an injury

Following are some general rules for injury prevention no matter what sport you play.
While it is impossible to prevent every injury, research suggests that injury rates could be
reduced by 25% if athletes took appropriate preventative action, including:

Be in proper physical condition to play a sport.

Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you
should adequately train for that sport. It is a mistake to expect the sport itself to get you
into shape. Many injuries can be prevented by following a regular conditioning program
of exercises designed specifically for your sport.

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Know and abide by the rules of the sport.

The rules are designed, in part, to keep things safe. This is extremely important for
anyone who participates in a contact sport. Rules of conduct, including illegal blocks and
tackles are enforced to keep athletes healthy. Know them. Follow them.

Wear appropriate protective gear and equipment.

Protective pads, mouth guards, helmets, gloves and other equipment is not for sissies.
Protective equipment that fits you well can safe your knees, hands, teeth, eyes, and
head. Never play without your safety gear.

Rest
Athletes with high consecutive days of training, have more injuries. While many athletes
think the more they train, the better they'll play, this is a misconception. Rest is a critical
component of proper training. Rest can make you stronger and prevent injuries of
overuse, fatigue and poor judgment.

Always warm up before playing.

Warm muscles are less susceptible to injuries. The proper warm up is essential for injury
prevention. Make sure your warm up suits your sport. You may simply start your sport
slowly, or practice specific stretching or mental rehearsal depending upon your activity.

Avoid playing when very tired or in pain.

This is a set-up for a careless injury. Pain indicates a problem. You need to pay attention
to warning signs your body provides. Research provides us with helpful clues about the
cause of sports injury. There are two factors that outweigh the rest when it comes to
predicting a sports injury. They are:

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 Having a history of injury. Previous injuries to a muscle, or joint tend to develop into
chronic problem areas for many athletes. It is extremely important to warm up, and
stretch previously injured parts.
 A high number of consecutive days of training. Recovery days reduce injury rates by
giving muscles and connective tissues an opportunity to repair between training
sessions

6.3 Warm up
A warm-up is usually performed before participating in technical sports or exercising. A
warm-up generally consists of a gradual increase in intensity in physical activity (pulse
raiser), a joint mobility exercise, stretching and a sport related activity. For example,
before running or playing an intense sport one might slowly jog to warm muscles and
increase heart rate. It is important that warm ups should be specific to the exercise that
will follow, which means that exercises (of warm up) should prepare the muscles to be
used and to activate the energy systems that are required for that particular activity.
The risks and benefits of combining stretching with warming up are mixed and in some
cases disputed. Warming up prepares the body mentally and physically.

Muscle stiffness is thought to be directly related to muscle injury and therefore the
warm up should be aimed at reducing muscle stiffness. Warming up should at least
consist of the following:
 5 to 10 minutes jogging - to increase body temperature
 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
 10 to 15 minutes general and event specific drills - preparation for the session or
competition. E.g. for a runner.
o Lower leg
o drills Leg drills
o Technique drills

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 4 to 8 easy run outs over 30 to 60 meters - focus on correct running technique (Tall,
Relaxed, Smooth and Drive)

6.3.1 What are the benefits of a warm up?

Performance may be improved, as an appropriate warm up will result in an:
 Increased speed of contraction and relaxation of warmed muscles
 Dynamic exercises reduce muscle stiffness
 Greater economy of movement because of lowered viscous resistance within
warmed muscles
 Facilitated oxygen utilization by warmed muscles because hemoglobin releases
oxygen more readily at higher muscle temperatures
 Facilitated nerve transmission and muscle metabolism at higher temperatures; a
specific warm up can facilitate motor unit recruitment required in subsequent all
out activity
 Increased blood flow through active tissues as local vascular beds dilate, increasing
metabolism and muscle temperatures
 Allows the heart rate get to a workable rate for beginning exercise
 Mentally focused on the training or competition’

6.3.2 Warm up Exercises

Check out some great warm up exercises to help get you ready to workout. With warm-
up stretches, you help to prepare the muscles for action, to hopefully prevent injuries
like torn muscles! It easy and quick sets of exercises to do wherever you workout.
When you look at warm up exercises, you need to progress to the following sequence
of stretches only after you have warmed up the muscles properly. Remember that your
warm-up is the key to unlocking tight muscles, which is the cause of injury. Hold each
stretch for a minimum of 20-30 seconds, breathing slowly through your nose, aiming to
exhale out through your mouth as you ease into the stretch.

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Easy: Calf Correct Foot Position

Foot alignment should be shoulder width
apart, you can confirm this by standing either
side of a straight line on the floor. When you
take your rear foot back, it should not cross
or move away from the midline, your foot
should be pointing forward with your heel
either flat on the floor, or raised if aiming to
develop the stretch.
Your front leg should bend so that when you
look down over your knee, you can see the
tip of your toes. Lean forward aiming to
For best results, push against a
keep a straight line with your heel, hip and
wall.
head.

Easy: Soleus
Stand with both feet flat on the floor,
pointing forward, half a stride apart.
Keeping your back straight, with your
hands on your hips, exhale and lower
yourself down, rest your bodyweight
on the rear foot.

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Easy: Normal Stretch

Stand with your feet shoulder-width apart,
one foot extended half a step forward.
Keeping the front leg straight, bend your rear
leg, resting both hands on the bent thigh.
Slowly exhale, aiming to tilt both buttocks
upward, keeping the front leg straight, and
both feet flat on the floor, pointing forward.
Inhale slowly, and relax from this stretching
exercise. Repeat the stretch again, this time
beginning with the toes of the front foot
raised toward the ceiling, but keeping the
heel on the floor.

Easy: Quadriceps Standing

Stand holding onto a secure object, or have
one hand raised out to the side for balance.
Raise one heel up toward your buttocks,
and grasp hold of your foot, with one hand.
Inhale, slowly pulling your heel to your
buttock while gradually pushing your pelvis
forward.
Aim to keep both knees together, having a
slight bend in the supporting leg.

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Easy : Side Lunge

Stand upright, with both feet facing forward,
double shoulder-width apart.
Place your hands on your hips, in order to
keep your back straight, slowly exhale, taking
your bodyweight across to one side.
Avoid leaning forward, or taking the knee of
the bent leg over your toes. As you increase
the stretch, the foot of the bent leg should
point slightly outward.
To increase the stretch, relax upward, slowly
sliding your feet out a few inches to the
sides.

Moderate: Leg Over

Lie on your back, extending your left arm
out to the side, while taking your left leg
over your right, bringing the knee inline
with the hips.
Keeping your right leg straight, use your
right arm to push down on the knee of the
left leg, exhaling slowly as you stretch.

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Easy: Fetal Position

Lie on your back, keeping your head on the
floor.
Slowly pull both legs into your chest, and
secure them there by wrapping your arms
around the back of your knees.
Exhale, pulling down on your legs while
gradually lifting your buttocks off the floor.
You can stretch your neck, once in this
position, by slowly tilting your chin to your
chest.

Easy : Spine curve

Begin the stretch by laying on your front,
with your hands close to your chest, fingers
pointing upward.
Exhale, pushing yourself up with your arms
and contracting your buttocks while keeping
both feet firmly on the floor.
Look up toward the ceiling, to also feel the
stretch in your neck.

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Easy: Bar Twist

Stand with both feet facing forward, double
shoulder-width apart, with legs slightly bent.
Use the bar to keep your upper body
straight, with elbows high, as you slowly
twist around in both directions.
Avoid moving at speed, or forcing the stretch

Easy: Lower Back-Cat Stretch

Adopt a position on all fours; point your
fingers forward and your toes behind.
Start with a flat back, and then drop your
head downward, pushing your shoulder
blades upward and outward as you elevate
your upper back.

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Easy: Elbows Back

Stand or sit up right, keeping your back
straight, head looking forward.
Place both hands on your lower back, fingers
pointing downward, elbows out to your side.
Exhale slowly while gently pulling the elbows
back, aiming to get them to touch.

Easy: Shoulder Strangle

Cross one arm horizontally over your chest,
grasping it with either your hand or
forearm, just above the elbow joint.
Exhale, slowly pulling your upper arm in
toward your chest.
Aim to keep the hips and shoulders facing
forward throughout the stretch.

Easy: Bicep-Wall Stretch

Place the palm, inner elbow, and shoulder of
one arm against the wall.
Keeping the arm in contact with the wall,
exhale and slowly turn your body around, to
feel the stretch in your biceps and chest.
Adjust the hand position either higher or
lower and repeat to stretch the multiple
biceps and chest muscles.

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Easy-Moderate: Hand Down Spine

Extend one hand down the center of
your back, fingers pointing downward.
Use the other hand to grasp the
elbow. Exhale slowly, pulling gently
downward on your elbow, aiming to
take your fingers along your spine.

Easy : Upward Stretch

Extend both hands straight above your head,

palms touching.
Inhale, slowly pushing your hands upward, then
backward, keeping your back straight.
Exhale and relaxing from the stretch before you
repeat.

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Easy : Chin to Chest Front

Place both hands at the rear of your head,
fingers interlocked, thumbs pointing down,
elbows point straight ahead.
Slowly exhale, pulling your head downward,
aiming for your chin to touch your chest.
Concentrate on keeping your back straight,
with your shoulders down and back.
Relax your hands, and inhale as you lift your
head.

6.4 Cooling down

Cooling down, also called warming down, is an easy exercise that will allow the body to
gradually transition from an exertion state to a resting or near-resting state. Depending
on the intensity of the exercise, cooling down can involve a slow jog or walk, or with
lower intensities, stretching can be used. Cooling down allows the heart rate to return
to its resting rate. Contrary to popular belief, cool down does not reduce delayed-onset
muscle soreness and muscle soreness is not caused by lactate production during
intense exercise.

Cooling down should consist of the following:

 5 to 10 minutes jogging/walking - decrease body temperature and remove waste

products from the working muscles
 5 to 10 minutes static stretching exercises
 Static stretches are more appropriate to the cool down as they help muscles to
relax, realign muscle fibers and re-establish their normal range of movement. These
stretches should be held for approximately 10 seconds.

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6.4.1 What are the benefits of a cool down?

 aid in the dissipation of waste products - including lactic acid
 reduce the chances of dizziness or fainting caused by the pooling of venous blood at
the extremities
 reduce the level of adrenaline in the blood
 allows the heart rate to return to its resting rate

Make sure you carefully learn some cool down stretches and exercises that you use
after every workout. Why? This is a great way to prevent injury and also let your
muscles relax after an intense workout!

Once you have finished any form of physical activity, you should gradually allow your
heart rate and breathing to lower to a comfortable level, where talking can be
performed with ease. Light aerobic exercise such as walking or easy indoor cycling are
good, as both of these will allow you to hydrate yourself and also put on warm clothing.

Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep
breathes through your nose, and out via your mouth. The figure attached below about
the cooling down exercises.

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6.4.2 Cool down Exercises

Easy - Calf Raise Down

Stand on a raised platform, on the balls of
your feet, holding onto a secure object for
balance.
Exhale, slowly dropping your heels down
towards the floor and allowing your toes
to raise naturally.
This movement can be performed using
either one or both feet.

Easy - Lying Straight, Leg to Chest

Lie comfortably on your back, concentrating on
keeping both your head and buttocks in contact
with the floor.
Slowly extend one leg upward, grasping it with both
hands, either around the calf, the hamstrings, or a
combination of both.
Aim to pull your leg toward your chest, keeping it
straight. When the tension builds up in your
hamstrings, relax the stretch a little by contracting
your quadriceps on the same leg.
If necessary, use a towel wrapped around your foot,
in order to keep your head on the floor.

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Easy - Stretch Lying

Lie on your side, aiming to keep both the
knees and the inside of your thighs
together.
Extend the lower leg out straight, keeping
the top leg bent, and one hand grasping
the foot.
Exhale, pulling the foot toward your
buttock while you slowly push your pelvis
forward.
Use a towel wrapped around your foot if
you can't reach your foot comfortably.

Easy - Toe Grab

Begin this stretch with your heels together, holding
both feet with your hands.
Lean forward from your hips, gradually increasing
the stretch by bringing your heels closer to your
groin, and your chest closer to your feet.
Make the movements small and controlled. Avoid
bouncing and excessive upward pressure on your
feet.

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Moderate - One Leg Over

Sit on the floor, with one leg straight, toes
pointing upward.
Cross the other foot over the knee of the
straight leg, aiming to place that foot flat
on the floor.
Place the elbow and forearm of the
opposite arm of the bent leg on the
outside of the bent knee.
Exhale, slowly pulling the bent knee across
your body.

Moderate - Looking at Ceiling

Begin the stretch by kneeling on the floor, holding
your heels with both hands.
Slowly exhale, lifting your buttocks up and forward
while taking the head backward, in order to arch the
back.

Easy-Moderate - Lying Trunk Twists

Lie flat on your back, with both hands
extended straight out to your sides.
Slide both legs up towards one arm,
aiming to keep the knees together, whilst
allowing your lower body to naturally twist
around.

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Easy - Upper Back-Leg Grab

While seated, exhale, bending forward, and hugging your thighs underneath with both
arms. Keep your feet extended out as you pull your chest down onto your thighs,
keeping both knees together. While in this position, you can also stretch your
rhomboids, by aiming to pull your upper back away from you knees while still grasping
your legs.

Moderate - One Arm Against the Wall

Place your forearm and biceps against a wall, keeping the arm at right angles.
Try to exhale slowly turning your opposite shoulder backward and keeping the other
arm firmly in contact with the wall.
Repeat this stretch both raising and lowering the walled arm, in order to work the
different pectoral muscles.

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Moderate - Upper Back Prayer

From a kneeling position, extend both hands out, fingers pointing forward.
Use your hands and forearms to grip the floor, as you gently ease your buttocks
backward, until you feel the stretch in your upper back and shoulders.
Exhale - gently easing your chest down toward the floor.

Easy - Bicep-Wall Stretch.

Place the palm, inner elbow, and shoulder of one arm against the wall.
Keeping the arm in contact with the wall, exhale and slowly turn your body around, to
feel the stretch in your biceps and pectoral muscles. Adjust the hand position either
higher or lower and repeat to stretch the multiple biceps and chest muscles.

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Easy - Moderate Hand down Spine

Extend one hand down the center of your back, fingers pointing downward.
Use the other hand to grasp the elbow.
Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along
your spine.

Easy - Hands Interlocked Over Head

Interlock your fingers above your

head, palms facing upward.
Exhale and push your hands further
above your head.
You will also feel this stretch in your
shoulders.

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Easy-Moderate - Lying Neck Pull

Lie on your back, with both legs bent, feet firmly flat on the floor.
Grasp the back of your head with your fingers, resting your palms on the top of your
head. Exhale - slowly pulling your chin down toward your chest, and aiming to keep
your upper back in contact with the floor.

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6.5 How to be a good handball players

 Work hard, have fun and give your best effort every time you are on the field for
practices or games.
 Wear all required equipment (proper shoes & uniforms).
 Pay attention to the coaches when they are speaking and providing instructions on
or off the field.
 Respect the decisions of the referee.
 Be a team player. Players should learn the rules of handball and play by them at all
times.
 Learn and develop teamwork, discipline and sportsmanship and practice them.
 Be on time for all games and practices. Persistent lateness or absence will result in
reduction of playing time.
 Disrespectful behavior to coaches, referees or other players will not be tolerated.
The use of indecent or profane language is unacceptable.
 Use of such language may result in suspension.
 Fighting, horseplay or any physical or verbal abuse will not be tolerated. Penalties
may include issuing a red card and ejection from the game. The Board may impose
additional penalties up to and including suspension from the league.

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