1. Led By: Kevin Cradock BSc MSc Developing the Athlete Session 3

2. Objectives: What is Core Strength? What role should core strength training have in handball? What type of core strength training will be of most benefit to you playing handball?

3. Advantages of Improving Core Strength Lower likelihood of injury Improvement in power Greater stability Greater transfer of force through the body Reduced stress on joints and ligaments Better posture

4. Disadvantages of Poor Core Strength More likely to become injured Poor transfer of force through the body Poor dissipation of force on landing Greater stress on joints and ligaments Poor posture leading to overuse injuries

5. Basic Core Movements Extension: Erector Spinae, Quadratus Lumborum Flexion: Rectus Abdominus, Internal & External Obliques Twisting: Internal & External Obliques Bracing: Transverse Abdominus, Rectus Abdominus, Internal & External Obliques, Erector Spinae

6. Test Coordination of core muscles

7. Where do I Start? Decide on your goal? Identify most limiting factor Functional Movement Screening What stage of learning is the player at? What stage of development is the player at? Individual needs What type of exercise

8. Examples of Basic Core Exercises Activate Trans Abs Prone hold Back Extension Superman Sit up Oblique sit up Swiss Ball L Hold

9. Examples of Intermediate Core Exercises Overhead Squat Moving Prone Hold Spiderman Walk Db Side Bends / 1 Arm Farmers Walk Push-Up Superman Weighted Back Extension Medicine Ball Throws Partner Resisted Side Drops Farmers Walk Swiss Ball Moving L Hold Stomach Inch Worm Back Inch Worm

10. Functional Approach Training the Body as a Unit Total Body Strength Training Specific V Total Body Traditional V Functional

11. What are the Key Movements of Handball? Squatting Lunging Twisting Turning Walking / Running Pushing Pulling

12. Planning Guidelines Functional Movement Assessment (FMS) Clear Goal Gradual Progression of Exercise Simple to Complex Known to Unknown Low Force to High Force Static to Dynamic Increasing Challenge Gradually

13. Other Considerations Number of Exercises Duration of Session Order of Exercises Number of Sets & Reps Speed of Exercise What stage of the season are you preparing for? Posture NB

14. Number of Exercises Type of TrainingSetRepsLoad Functional Training1-4 Circuits 8-150-60% Hypertrophy3-54-2040-90% Max Strength2-51-490%+ Max Power2-51-630-100%

15. 10 Minute Circuit Warm-Up Circuit warm-ups can include many fundamental movement patterns: Multi-Directional Lunges, Spinal Rolls, Total Body Rolls Sidewards, Overhead Band Squats, Spiderman Walk, Rotator Cuff Stability Work Stretching Mini Tag Agility games

16. Core Strength Circuit (Handball) 1) Overhead Squat Broom or Bands / Med Ball Squat 2) Push up 3) Bent Over flies 4) Medicine Ball Lunge with Side waves 5) Spiderman Walk 6) Horizontal Rings Pulls / Cable pulls 7) Medicine Ball Side Lunge 8) Medicine Ball Woodchops 9) Medicine Ball Oblique Throws 10) Surfing pop ups

17. Core Strength Circuit (Handball) Continued... Sets / Reps / Volume and intensity are dictated by technique Key Strength Areas for Handball: Core Stability Rotator Cuff Stability Functional Strength Exercises that relate all movements to the game Circuit can be completed 2-4 Times with 2 minutes rest in between each circuit, Exercises can be completed for 10 repetitions each, depending on technique.

18. Be clear on your goal? Functional Movement Screening What stage of learning is the player at? What stage of development is the player at? Individual needs Functional Exercises Stressing Total body movements rather than specific body part exercises Plan your training with a qualified coach