How to Do
The heavy handball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy handball.
Beginning
Block the ball with your hands and take it away from your opponent with your open palms.
Movement
1. Make direct eye contact with an opponent (in a face-to-face position) to monitor the opponent's movement.
2. Play it straight.
3. Maintain your distance from the goal area.
4. Maintain a distance of at least 3 meters from the free throw.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
