uses short bursts of speed for rallies and serves. Running sprints
builds muscle strength and increases cardiovascular endurance,
according to Dr. Len Kravitz, Ph.D., exercise researcher at the
University of New Mexico's Exercise Science Department.
First, run to one side of the court as fast as possible. Stop, turn and
then run back to the other side. Repeat this for 10 minutes. Take a
two- to four-minute break, or till you get your wind back, and then
repeat the sprint. Work up to three 10-minute sprints.
Another sprint method is using a treadmill. Run on the treadmill at the
fastest pace you can maintain for 10 minutes. Then walk for two to four
minutes, or until you get your wind back, and repeat. Work up to three
Handball requires lunging to hit the ball, upper body strength to power the ball and core strength.
Lunges are done by standing with your arms at your side or on your
hips. Step forward with your left leg and lower your body, flexing at
the knee and hip, until your back knee is almost touching the floor.
Return to the starting position. Repeat with the right leg. Do three
sets of 15 repetitions on each leg.
Lateral shoulder raises with dumbbells work your shoulders, trapezius
muscle and the wrists. Stand with your feet shoulder-width apart.
Holding light dumbbells in each hand, raise your arms to the side until
your elbows are shoulder height. Lower the dumbbells. Repeat for three
sets of 15 repetitions.
The plank is a core strengthener that begins with lying on your
stomach. Raise your body onto your forearms and your toes, keeping your
body straight. Hold the pose for 30 seconds, and then return to the
starting position. Work up to 60-second holds. Repeat five times with
45-second breaks between exercises.
drops work hand speed, but you need a partner for this exercise. Have
your partner hold a ball in each hand, and stand in front of him. Have
him drop a ball without giving you any notice. You have to catch the
ball before it hits the floor.
Hand changes work on speed and hand-eye coordination. Bounce a ball
against a wall, alternating hands with each bounce. Stand close to the
wall. Do this continuously till your arms tire.
is important in any exercise program. The hamstring stretch is good for
the lower body and is done by bending at the waist, trying to touch the
floor with your hands. Hold the stretch for 20 seconds, and then slowly
return to the starting position.
A shoulder stretch that serves as a warm-up is done by crossing one arm
horizontally over your chest, bending it at the elbow and moving your
forearm behind your neck. With your other hand, use light pressure and
push the elbow. Hold for 20 seconds, and repeat with the other arm.
EXERCISES TO IMPROVE THE TEC-TAC