How to Do
The moderate 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 moderate handball.
Beginning
1. Throw and catch the ball with your hands and arms.
2. Pass the ball to a teammate.
3. Take no more than three steps with the ball.
4. Using one hand, bounce the ball and catch it again.
Movement
1. Play on the outskirts of the goal area.
2. Make contact with the ball in the air above the goal area.
3. Get past the defense.
4. When the referee takes possession of the ball, place it on the ground.
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.
