Handball is speed, physicality, and precision all in one. On a 40x20 meter playing field, a sport unfolds that packs sprints, jumps, throws, and one-on-one battles into 60 minutes of high intensity.

In Germany, handball is the second most popular team sport – and rightly so. The combination of athleticism, tactics, and teamwork makes handball one of the most exciting sports of all.

What is handball?

7 against 7 on an indoor court. Throw the ball into the goal with your hand. Body contact allowed (within the rules). Fast-paced play, constant changes of position. Two 30-minute halves.

What makes handball special?

Explosiveness: Sprints, jumps, throws – all in fractions of a second. Physicality: Contact is part of the game. Throwing techniques: Diverse and spectacular. Pace: Few interruptions, constant action.

Handball has specialized positions with different requirements.

goalkeeper

The final line of defense: reflexes and anticipation. Long reach is an advantage. Courage in 1v1 situations. Initiating attacks with passes.

pivot

The fighter on the line: Physically robust, highly willing to make contact. Moves within the opponent's six-meter zone. Blocks, screens, and close-range shooting. Communicates with the backcourt.

Left/Right Backcourt

The sharpshooters: Powerful throws from a distance (8-10m). Explosive acceleration for breakthroughs. Height helps when throwing over the defense. Playmakers in many systems.

Center back

The director: Game overview and playmaking. Making decisions: pass or shoot. Communication with the team. Fewer shots on goal, more game management.

Winger (Left/Right)

The speedy players on the line: pace and agility. Finishing from a sharp angle. Quick counter-attacks. Tight playing area – precision required.

Defensive positions

6:0, 5:1, 3:2:1 – various formations: Up front: Disrupt offensively. Back: Protect the goal area. Flexibility: Change positions depending on the situation.

The throw decides – handball has many variations for different situations.

throw

The basic technique: Classic overhead throw. Power transfer via shoulder and arm. For long-range throws from the backcourt. Throwing speed up to 120+ km/h for professionals.

jump shot

Spectacular and effective: takeoff, throw in the air, landing. Elevated release point – over the defense. Timing between takeoff and throw. Demanding in terms of coordination.

Drop throw

For tight situations: Throw with simultaneous falling. At the circle or after a breakthrough. More angle options. Protection from blocking.

Turner (Kempa)

The most artistic throw: catching and throwing the ball in the air. 'Kempa trick': passing the ball in the air, a teammate catches and throws. Perfect timing is essential.

Hip throw

From the outside corner: Low release point. For outside players at the circle. Use the angle.

throw

With ground contact: supporting leg blocked, rotation through the hip. Powerful and precise. From a standing position or after a short run-up.

Handball training is multifaceted – technique, tactics, athleticism and game understanding.

Technical training

Perfect the basics: Throwing: All variations, both hands. Catching: Reliably, even under pressure. Passing: Short, long, bounce pass, spike pass. Dribbling: Ball control in attack. Feinting: Body feints, throwing feints.

Tactical training

Develop teamwork: Attacking plays: crossing, parallel run, wing-in. Defensive formations: 6-0, 5-1, variable coverage. Player advantage/disadvantage: practice situations. Quick transitions: counter-attack and retreat.

Endurance

Handball-specific: Intervals: Reflect the pace of the game. HIIT: High intensity with short breaks. Basic endurance: For recovery. Sprint repetition: Repeatedly fast.

Power and explosiveness

For jumps, throws, and tackles: Shoulders: Throwing power and stability. Legs: Jumping power, acceleration. Core: Stability during body contact. Plyometrics: Explosive movements.

Prevention

Injury prevention: Shoulder stabilization: rotator cuff. Knee programs: landing technique, stability. Core training: trunk stability.

The most important handball rules at a glance.

Playing time

2 x 30 minutes: 10-minute halftime break. In knockout matches, if the score is tied: extra time, then penalty shootout. Team timeouts: 3 per team per game.

The ball

Men: Size 3 (circumference 58-60 cm). Women: Size 2 (circumference 54-56 cm). Resin allowed for better grip.

Steps and bouncing

Movement with the ball: 3 steps without bouncing. Then: Bounce or pass. After picking up the ball: Another 3 steps. Double catch: After bouncing, do not bounce again.

Goal area (6m)

The protected area: Only the goalkeeper is allowed in. Attackers may jump over the area (diving outside). If the ball is in the goal area: free throw/throw-off.

Fouls and penalties

Physical contact within the rules: Progressive penalty system: Free throw → Warning (yellow card) → 2-minute suspension → Red card. 7-meter throw: Prevented when a clear scoring opportunity exists. Passive play: For excessively long build-up play – turnover.

Change

Flying: Anytime across the substitution zone. Often tactical (specialist for attack/defense). Goalkeeper change for a 7th field player.

Handball is a contact sport – injury prevention is essential.

Frequent injuries

Typical handball injuries: Shoulder: Overuse injuries from throwing, instability. Knee: Anterior cruciate ligament (ACL) injury, landing trauma. Ankle: Twisting during landings. Fingers: Sprains, capsule injuries. Head: Contact injuries.

Shoulder prevention

The handball problem: Strengthening the rotator cuff: External rotation, face pulls. Scapular stabilizers: Serratus anterior. Balanced strength: Not just throwing muscles. Maintaining mobility: Don't neglect flexibility.

Knee prevention

Especially important for women: Landing technique: Land softly, keep knees from turning inwards. Strength: Hamstrings, quadriceps, glutes. Proprioception: Balance training. Programs: FIFA 11+, handball-specific protocols.

Warm-up

Before each session: General warm-up: Running, skipping rope. Dynamic stretching: Legs, hips, shoulders. Sport-specific: Preparing for throwing movements, jumping. Gradual increase: Slowly increase intensity.

Handball requires little, but specific equipment.

Indoor shoes

The most important equipment: Non-marking soles (required). Good cushioning for jumps and landings. Lateral stability for changes of direction. Good grip on indoor surfaces. Brands: Kempa, Hummel, adidas, Salming.

ball

Hand contact: Size 3 (men), size 2 (women), size 1/0 (youth). Outer material: synthetic or leather. Resin: improves grip, prohibited in some halls.

Resin (optional)

The controversial aid: Better grip on the ball. Enables more spectacular throws. Banned in many gyms (sticky floors). Alternatives: Resin-free balls, grip spray.

clothing

Functional and robust: Jersey: Close-fitting, number visible. Shorts: Short, allowing for freedom of movement. Knee pads: Optional, especially for pivot players. Mouthguard: Recommended during contact.

Goalkeeper equipment

Protection for the last line of defense: Padded shorts/groin protector. Goalkeeper jersey: Different color. Knee pads: For saves on the ground.

Handball tactics are complex – here are the basics.

Attack systems

Positional attack: 3:3: Three backcourt players, three at the pivot/wing. 2:4: Emphasis on the wing positions. Plays: Crosses, parallel drive, runner-in.

Quick counterattack

The first wave: Immediately after winning possession. The goalkeeper often starts. 2-3 players sprint forward. Exploit the numerical advantage.

2nd wave

If a counterattack fails: Quickly advance. Before the defense is organized. An intermediate form to a positional attack.

Defense systems

Different formations: 6:0: All defenders at the six-meter line – compact. 5:1: One player offensive, the rest at the six-meter line. 3:2:1: Even more offensive – riskier. Man-to-man: For pressing situations.

Overnumber and undernumber

With a 2-minute penalty: Power play: Add one more player, rotate. Shorthanded: Defend more compactly, wait for a mistake.

7 against 6

Goalkeeper out, 7th outfield player: attacking option if trailing. Risk: free goal if possession is lost. Tactical tool for the final stages.

Proper nutrition optimally supports training and competition.

Basics

Energy requirements and macronutrients: 2,500-4,000 kcal/day (depending on training). Carbohydrates: 50-60% for energy. Protein: 1.5-2 g/kg for muscle. Fats: Sufficient for hormones and overall health.

Matchday

Preparation: Last large meal 3-4 hours before the game. Carbohydrate-rich, easily digestible. Hydration begins early.

Half-time

Make the most of your short break: Replenish your fluids. Have small carbohydrate snacks (banana, gel). Not too much – avoid putting blood in your stomach.

After the game

Initiate regeneration: Protein + carbohydrates within 30-60 minutes. Replenish fluid loss (1.5 times daily). Replenish electrolytes if sweating heavily.

Training week

Periodization: Intense days: More carbohydrates. Recovery days: Moderate, more protein. Before games: Carb-loading.

Hydration

Don't underestimate it: 2-3% dehydration equals a loss of performance. Drink regularly, not just when you're thirsty. Replenish electrolytes during long workouts.

Want to play handball? Here's how to get started.

Find a club

The traditional route: DHB (German Handball Federation) club search. Over 4,500 clubs in Germany. Youth: Possible from 5-6 years old. Adults: Many teams are looking for new players.

Starting as an adult

Never too late: Hobby teams: Lower level, focus on fun. Company sports leagues: Organized competitions. Over 30s/Over 40s: For older beginners. Beginner courses: Some clubs offer taster sessions.

Requirements

What you should bring: Basic fitness: Handball is intense. No experience necessary: ​​Basics will be taught. Team spirit: Handball is a team sport. Willingness to engage in physical contact: One-on-one battles are part of the game.

First equipment

What you need: Indoor shoes (non-marking). Sports clothes. Towel. Ball for practice (later).

The first steps

Trial training: Clubs usually offer free introductory sessions. Learn basic techniques: throwing, catching, dribbling. Develop an understanding of the game: by watching and playing. Build fitness: Handball is demanding – improves with training.