1. DIEGO ARMENTEROS GÓMEZ 3ºB IESO TOMÁS BRETÓN
PHYSICAL EDUCATION
26th April 2014
HANDBALL
Handball is a team sport that requires a huge physical and mental wear. Therefore, everyone
should warm-up thoroughly and keep a continuous working speed. Skills, as well, don’t appear
from nowhere, and so, it is necessary to practice and try some plays and positions throughout
the week to have good results in matches.
WARM UP (25’)
GENERAL WARM UP (10 minutes):
 5 minutes jogging.
 Changes of rhythm and short but high-intensity sprints.
 Wrists, neck, elbows, hips, shoulders, knees and ankles articular movements.
 Stretching biceps, triceps, quadriceps, fingers, neck, trapezius, dorsal, hamstrings,
groin, pectoral and abdominals.
 Passes with medicinal balls from one player to another when squatting.
SPECIFIC WARM UP (15 minutes):
 Sprinting and bouncing the ball when a partner is hugging you.
 Jogging when carrying someone on your back.
 Throws to goal after doing a sit up and push up.
 Jumping up and down on a stair step.
 Jumping with dumbbells in your hands.
MAIN PART (30’)
 PASS AND SLIP: possession (two teams have to do the maximum number of passes in
a limited area. Nobody is able to stay in the same place for more than two seconds).
 PASSES AND THROWS FROM THE FRONT OF THE BOX.
 LONG DISTANCE THROWS: Players have to throw to goal with a defender line in front
of them.
 TEAM RAPPORT AND POSITION: All players together have to move in different
direction when hearing different noises:
 One clap: swing to the right side.
 Two claps: swing to the left side.
 One whistle: step back.
 Two whistles: move forward (sprinting) to strike back.
 GOALKEEPER POSITION: the mirror (the goalkeeper faces toward a partner and he has
to imitate their movements).

2. DIEGO ARMENTEROS GÓMEZ 3ºB IESO TOMÁS BRETÓN
PHYSICAL EDUCATION
26th April 2014
COOL DOWN (5’)
 2 minutes jogging and 1 minute walking.
 20 sits up.
 10 pushes up.
 Stretching biceps, triceps, quadriceps, fingers, neck, trapezius, dorsal, hamstrings,
groin, pectoral and abdominals.