Main body part (exercises, n) | Example of exercises | Included physical principles | Integrated psychological aspects | Feedback from coaches and players |
Exercises integrated within warm-up | Coaches Positive feedback
Feedback for improvement
Players Positive feedback
Feedback for improvement
| |||
Lower extremities (n=3) | Run with foot plant*; Forward lunge then lift back leg (as if to jump)†; Double-leg squats with partner in plank position | Hip-knee-foot alignment, soft and controlled landings, leg muscle strength | Pairwise‡, peer-feedback§ mindful muscle activation¶ | |
Upper extremities (n=6) | Shoulder external rotation*; Drop and catch ball*††; Shoulder press* | Muscle strength posterior part of shoulder, grip | Pairwise‡, peer-feedback§, mindful muscle activation¶ | |
Core (n=4) | Plank with arm wrestling and ball; Single-leg balance with ball; Slow-motion rotations–man-to-man† | Muscle strength core, shoulders, legs, and grip | Pairwise‡, competition‡, mindful muscle activation¶ | |
Exercises integrated within handball skills training | ||||
Lower extremities (n=6) | Jumping and cutting exercises with catch and throw | Landing on both feet, hip-knee-foot alignment, soft and controlled landings, narrow cutting technique, leg muscle strength | Pairwise‡, peer-feedback§, competition† | |
Upper extremities (n=3) | Backwards throw*; Throw behind back; Overhead-throw | Muscle strength posterior part of shoulder, wrist | Pairwise‡, peer-feedback§ | |
Core (n=2) | Core side to side with catch and throw; Core sit-up with catch and throw | Core muscle strength, wrist | Pairwise‡, peer-feedback§ | |
Integrated strength (n=2) | Strength exercises coupled with specific handball skills practice, that is, shoulder – throwing; core—defence; jumping and landing—feint and cutting movements | Muscle strength core, shoulders and legs | Group exercise, players choose exercises from circuit program** |
Balance, coordination, posture and flexibility included in most exercises and are not specifically detailed in physical principles
*Exercises from Fit to play (fittoplay.org).
†n=1 coach reported as difficult to put into practice for younger players
‡Relatedness (ie, aspect aligned with self-determination theory).
§Perceived competence (ie, aspect aligned with self-determination theory).
¶Task focus and body awareness.
**Autonomy (ie, aspect aligned with self-determination theory).
††n=3 coaches reported not relevant for younger players (gripping the ball difficult).