Handball

Wear indoor court shoes and check the court surface and nearby space. Loosen your shoulders, wrists, and ankles to prepare.

Start with light passing and dribbling. Watch nearby players as you move and shoot.

Slow down and walk as you finish. Let your breathing settle, then check your workout duration.

Running and jumping work your cardiovascular system and whole body. When throwing, your legs, torso, and shoulder transfer power together.

Bend your knees as you land after a jump shot to soften the impact. Do not swing your arms or pull on opponents during contact.

Breathe naturally instead of holding your breath as you run and throw. After an attack, settle your breathing as you get back on defense.

Record the time spent playing handball. Do not enter pass counts, shot counts, or goals.