How to throw a real punch

The throw in handball

What is the shot in handball?

The impact throw (also known as a stalk throw) is the Basic technique in handball. All other throws such as the jump throw or the drop throw are based on the impact throw. The simplest form is that Punch from a standing position, but there are also many others Variations of the impact throw, which are used in handball.

Basics: The most important facts about the shot

You should exercise yourself take enough timein order to properly learn the throwing technique and to perform the movements cleanly. Because with her you are one of the most important basics for playing handball. Before you learn the right technique for punching, it is important to know when you can use it and what advantages and disadvantages the punch can bring in handball.

When is the impact shot used?

The shot is decisive for any player who attacks the opposing goal. That means: All six field players (backcourt player, winger and circle player) should be able to perform the shot in a technically clean manner.

Since there are also game formations where the goalkeeper is used as the seventh field player, he should also master this basic throwing technique in handball.

Advantages of the impact throw compared to the jump and drop throw

  • The punch is technically easier to learn.
  • There is basically a lower risk of injury.
  • The impact throw comes as a surprise to the opponent.
  • With the impact throw you can exert a high throwing force and thus achieve a harder throw.
  • What are the disadvantages of the slap throw?

  • Unlike the jump shot, in which the player rises above the opposing defense, the hit shot is easier to block. Because here you keep your feet on the ground.
  • The throwing angle can also cause difficulties, because it is very narrow with the impact throw and the opposing goalkeeper can more easily block attacks because, unlike the jump shot, they come from the frontal throwing zone alone and not from above, for example. This can be a problem, especially at the outer positions, because the throwing angle is already difficult in principle at these edge positions. In such cases, the jump shot is more suitable for an attack.
  • There is a greater distance to the goal when throwing a punch. Unlike with a jump shot, you cannot throw yourself into the goal area with your upper body, but stick to the ground.
  • Important training fundamentals

  • Safe catching and precise throwing while standing
  • high throwing power
  • Responsiveness for body deceptions
  • Requirement for a technically perfect throw (criterion: both feet remain on the ground)
  • display

    Active muscle groups

  • Arm muscles: In particular, the triceps should be well trained for a punch, because a powerful throw at the opposing goal primarily draws its force from it.
  • Shoulder muscles: Because the rest of the body remains static and both feet must be in contact with the ground, a flexible shoulder area is particularly important for the shot.
  • Core muscles: It ensures resilience and gives the upper body the necessary stability for the targeted throwing movement. You have to holistically train both chest and back muscles as a player and opponent.
  • The right technique when throwing a punch

    Because the punch is a basic technique in handball, you or your team should do it early on technically flawless can exercise. For youth team coaches in particular, this means that they do Carry out training particularly carefully have to.

    Because the longer the players work with technical malpositions, the more more difficult it will, you them again to wean. That too Risk of injury is then increased.

    The slap shot from a standing position (for right-handers)

    With the following steps you will perform the throw in handball technically correctly. The description applies to right-handers. Left-handers only need to follow the instructions backwards.

    1. Preparatory phase: basic position

    In the starting position, the player's left leg is turned slightly inwards in a step position. He holds the ball in front of his body. The player now shifts his body weight onto his back leg. The gaze is directed towards the gate.

    He leads the ball behind his shoulder. The limb is almost completely extended, the elbow is approximately at shoulder level. The left shoulder is pushed forward slightly.

    If the sequence of steps is carried out while running, the player is still in the process of making a run-up in this phase. If the player takes the punch from a standing position, the left leg is the stem leg. The left foot points towards the gate and the pedestal is slightly angled.

    2nd main phase: backward movement

    If the player has made a run-up before, he now stops by pressing his left foot into the ground in front of him. The tip of the foot points towards the goal, the stem leg is slightly bent.

    The player leads the throwing arm far behind the upper body and turns the upper body with it. However, the hip points in the opposite direction, because this increases the acceleration distance for the throw and increases the initial strength. As soon as the player cannot go any further, he has reached the maximum of tension.

    Now the actual throwing movement begins: The player accelerates the upper body forward and rotates the upper body back towards the goal. In this way, the litter gains additional energy. It is important to have strong abdominal and back muscles, which give the throw stability on the one hand and strength on the other.

    3. Final phase: release

    A strong arm pull forward accelerates the ball. The limb remains extended so that the ball accelerates optimally. The left arm helps the player maintain balance.

    After the ball has left the player's hand, the wrist folds back. The player turns the body to the opposite side of the limb (to the left). Then the right foot also follows. In this way he can catch his own swing and bring the body back into a stable balance. The view remains on the gate. The upper body remains upright and the legs do not buckle.

    These are the most common mistakes when throwing a punch from a standing position:

  • The player's head spins: Make sure that the player's gaze is constantly focused on the goal.
  • The elbow does not stay at shoulder level: The player should not balance the ball like in the shot put. Make sure that the core muscles are tense, but that the upper body is only in a slightly hollow back.
  • The ball and the palm are not in the correct relationship: In the backward movement, the palm of the hand is under the ball when executed correctly, behind it when accelerating and above the ball when it is thrown.
  • You can see exactly what the slap shot looks like from a standing start in the following video from Rhein-Neckar-Löwen Andy Schmid:

    Punch variation: Punch with a caulking step (for right-handers)

    The punch with a caulking step is that hardest throwing technique in handball. The ball can with a Throwing speed of more than 100 km / h to get promoted. Depending on the throwing height, swinging movement and effort, players can use this variation of the impact throw at various points in the game.

    Most often there is a punch with a caulking step when

  • Players attack the goal from the second row,
  • or the opponent does not block the throwing arm sufficiently
  • as a way to pass the ball to a team player with less effort.
  • As with the basic execution of the punch in handball, there is also an important sequence of steps that must be carried out correctly:


    1. Preparatory phase: basic position

    When running up, the player first takes a left, then a right step. During both steps he leads the limb backwards.

    2nd main phase: backward movement

    The last step the player takes before throwing is the caulking step. This is an energetic step forward in which the player presses his foot into the ground and thus builds up additional momentum for the execution of the throw. Right-handers perform it with the left leg. The upper body shows a slight hollow back, the hip rotates away from it (torso twisting).

    3. Final phase: release

    The limb accelerates forward. After that it remains stretched. After the release, the player's wrist folds down. The player turns his body to the left and catches his own swing. He continues to look at the gate. Even with the variation with a stepping step, the upper body remains upright and the legs do not buckle.

    In the following video you can see in detail the movement sequence of the impact throw in the caulking step:

    What exercises can I use to train the punch in handball?

    To the impact throw sufficient strength To be able to muster up, you not only have to train the relevant muscle groups accordingly. Also Flexibility, throwing security and difficult conditions help you to improve your throwing technique significantly.

    Strength training

    In order to be able to propel the ball with sufficient force when throwing a punch, not only the correct technical execution is decisive. Also the Muscle strength plays an important role.

    In order to strengthen them, it is especially important that you holistic muscle training operate. Because only training individual muscles is never productive, as muscles always need the appropriate movement of their opponent in order to be fully functional and to use their strength potential to the maximum. Therefore, never just train one muscle, always train players and opponents.

    During strength training, you should therefore build and strengthen specific muscle groups in order to achieve decisive training goals for the punch:

    1. Achieve higher speeds through stronger arm muscles

    Of course, to increase your throwing power, you should exercise your arms. One is especially important strong triceps. But for muscle building to work properly, you have to do that too Exercise biceps as your opponent. The following exercises are particularly helpful:

    2. More traction by strengthening the shoulder area

    By Strengthen the shoulder girdle, chest and arm muscles, you can develop more traction for your shot. You can do this with the following exercises:

    3. With stabilization training for the trunk to more body tension

    Your punch has enough power when the arms are on you stable hull being able to leave. In particular the large pectoral muscles and the large back muscles enable your shot throw one longer acceleration distance. This allows your arms to build up more strength when throwing. Here are a few ways to train your chest, back and stomach appropriately:

    4. Firm stance: Strengthening the legs

    Although the legs are not primarily involved in the throwing power of a punch, they still play an important role. Because with them you ensure one stable foundationthat enables your upper body to optimally execute the relevant movements for the shot.

    Also is a firm stand especially important to resist blocking attempts by the opponent, which are not uncommon when throwing a punch. Therefore, you should by no means do without adequate leg training. For example, you can use the exercises shown in the video:

    5. Speed ​​strength training for higher acceleration

    The speed force enables a player to to generate as much effort as possible in the shortest possible time. A higher acceleration is decisive for this ability with the impact throw. In speed strength training, it is important to train your entire body. Since the speed force whole chains of muscles there is no specific training that is limited to individual muscles.

    Important: When performing an exercise, you should do each repetition from the starting position as quickly as possible. The goal is to gradually increase the acceleration of the movement.

    The following video shows you which exercises you can use to train speed strength:

    Increase flexibility

    A good shot also requires flexibility so that you can increase your throwing power. Important for the training topic flexibility is that you regularly create new training stimuli. Because once joints and muscles get used to movements, they don't get sufficient new training stimuli and performance stagnates. You have the following options to gain more flexibility:

  • Rotational movements for arms, upper body and hips help you to develop the rotational movement of the punch and the To enlarge the backward movement. You should note that flexibility training does not show quick results, but rather continuously and over a long period of time must be done. This is the only way you can be sure of it when exercising too no injuries comes. In the following video you will find a few ways to train your flexibility appropriately:
  • Yoga can also be a useful addition to your handball training, because it not only stretches individual muscles, but entire muscle chains. To do this, you can easily integrate individual exercises into your training plan.
  • Training under difficult conditions

    Once you start technique training, there are several methods you can use to participate in the correct execution of your throwing technique work. This includes, for example, the training under difficult or adapted conditions. For example, in the following video, you can see what to do if your players have difficulty with upper and lower body posture:

    Improve your throwing technique with proper training planning

    So that you and your team can work precisely and sustainably on the right throwing technique, the right training plan is essential. You will find a lot of informative information and valuable tips on how you can build up your training holistically and strategically in our article "Handball: Planning the training".

    Of course, your handball team also needs the right jerseys. In our online shop you can request free information material about textiles and colors or sample jerseys to try on. We will send you the corresponding samples free of charge so that you and your team have the opportunity to test them. Then all you have to do is send it back to us. We will then create your individual team jersey on request. Alternatively, you can simply design your desired jersey individually in our 3D configurator.

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    Photo credits: Cover picture: © gettyimages / skynesher, infographic on muscle groups: © owayo, remaining pictures: © gettyimages / skynesher.