This unit trains handball-specific endurance focusing on running and jumping exercises. After warm-up including a coordination run exercise, ball familiarization includes a passing and running course across the whole court. Goalkeeper warm-up shooting includes a series of 4 shots combined with a subsequent 2-on-2 fast break. The following endurance unit requires jumping exercises and playing 2-on-2 across the whole court alternately. This intense unit ends with a team exercise and a team fast break contest.<br/><br/>The training unit consists of the following key exercises:<br/>- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)<br/>- Coordination run (10/20)<br/>- Ball familiarization (10/30)<br/>- Goalkeeper warm-up shooting (10/40)<br/>- Endurance course (25/65)<br/>- Team exercise (10/75)<br/>- Offense/Individual (15/90)<br/>Total training time: 90 minutes<br/><br/>Difficulty level: Top level (competitive area)