Physical fitness: running, weight training, cardio

Physical preparation for handball players: why train off the court

Handball demands everything: repeated sprints, jumps, contacts and powerful shots, all within two thirty-minute halves. Gym work alone isn’t enough to build this base. Running develops endurance, weight training strengthens the shoulders and legs, core work protects the back and knees, and mobility helps you recover faster. A balanced programme mixes these elements throughout the season.

Running, cardio, weight training: the categories on the page

Each discipline has its own page.

• The running page brings together shoes, clothing, socks and watches for your training runs.
• The cardio page gathers equipment to work on your breath at home.
• The weight training page covers dumbbells, bars, benches and racks.
• The cross training page offers resistance bands, skipping ropes and sandbags for circuits.
• The yoga page collects mats and accessories for mobility and recovery.
• The nutrition page completes the set for effort and post-effort.

Men, women, juniors: physical maintenance by demographic

Sizes and fittings vary from one demographic to another. The men’s physical maintenance page includes running shoes, clothing and equipment in adult sizes. The women’s physical maintenance page adds sports bras, leggings and fitted cuts. The junior physical maintenance page outfits young players for their runs and athletics sessions.

Hummel, adidas, Mizuno: brands for physical preparation

Several brands cover physical preparation.

• Hummel, very prominent in handball, offers training clothing and Pro socks for all your sessions.
• adidas provides running shoes, from the Runfalcon for training runs to the Adizero for fast sessions.
• Mizuno, textile partner of the LNH, offers running gear and training clothing.
• Nike completes the range with training accessories, headbands, water bottles and towels.
• Joma outfits sessions with its running and team clothing.

Organising physical maintenance throughout the season

The off-season is used to rebuild endurance and strength, with progressive runs and strength training sessions. During the season, maintain with: one or two light weight training sessions, core work, and mobility. After a match, prioritise recovery, with a gentle run, stretching or a yoga session. Always listen to your body and adjust with your coach.

Good deals for your physical maintenance gear

To equip yourself without paying full price, start with the special offers for physical maintenance. The good deals page collects all the site’s promotions. During major events, check the Black Friday, then the sales, and keep an eye on the clearance.

Frequently asked questions

How many physical preparation sessions per week for a handball player?

In season, one to two sessions in addition to team training are enough to maintain condition. In the off-season, you can go up to three or four, alternating running, strength training and mobility. Always keep at least one complete rest day.

Should you run in the off-season?

Yes, it’s the best way to be fit for the return. Start with slow runs, then add short intervals that mimic handball effort. Vary the surfaces to protect your joints.

Can you do weight training at home for handball?

With a few dumbbells, resistance bands and a mat, you cover the essential: squats, lunges, push-ups, core work and shoulder exercises. Consistency and proper form are more important than the weight.

How long should a handball player hold a plank?

Aim for sets of thirty to forty-five seconds, facing down, then on each side, before moving on to dynamic variations with staggered support. Placement quality matters more than duration: if your back sags, stop the set.

What shoes for physical preparation in the gym?

A stable shoe with a flat sole is better than a heavily cushioned running shoe for heavy weights. For cross training circuits, look for a versatile model. Save your handball shoes for the court.