Hand ball exercises are designed to help improve your ability to strike the ball and return serves. While many children and young kids play hand ball with a large rubber ball, traditional hand ball is played with a small rubber ball that is hard and bounces at high speeds. Hand ball exercises are often performed on the three-walled court that traditional hand ball games are played on.
Two Shots Exercise
This two shots exercise is designed to improve your initial serve and the first two shots of the rally. According to U.S. Handball, these two shots are considered to be the most important in the entire game.
Line up with an opponent at the starting line. Start with the handball in your hand and hit it against the wall. Have your opponent legally return the serve. From here, hit the ball back against the wall and have him return it again.
The receiver will win this exercise if he successfully returns the ball two times in a row. This forces the server to become more aggressive on offense to prevent the receiver from getting two successful returns.
Short Line Exercise
This exercise will help you improve your back court shooting and defending. Start by standing next to a server in the middle of the handball court. From here, have the server start the exercise with a lob serve against the wall.
Try and return the lob serve from the back court, making sure that your knees are slightly bent and your arm follows all the way through as you return the serve. Although the lob serve is easy to identify, it is often hard to return given the strange angle of the ball. As a result, this exercise will also improve your timing and form.
One on Two Exercise
This exercise will help improve your overall game by playing two individuals at the same time. Start by lining up next to your two opponents at center court. Serve the ball and start two return serves from your opponents. Your opponents are not allowed to hit the ball at the same time and must stay within the legal bounds of the court.
Playing against two players will force you to work harder and hit harder to get the handball past your opponents. This will improve your agility as well as your precision when it comes to scoring a point.
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