This training unit contains a playful, handball-specific endurance unit. Each exercise is characterized by a high running intensity and is directly related to the handball game. After warm-up and ball familiarization as well as goalkeeper warm-up shooting, an endurance course is done. In this, two players have to accomplish a task as opponents. Which team is the first to score eight times? A sprint contest completes this intense training unit.

The training unit consists of the following key exercises:

- Warm-up/Stretching (individual exercise: 10 minutes/total time: 10 minutes)

- Ball familiarization (10/20)

- Goalkeeper warm-up shooting (10/30)

- Endurance course (50/80)

- Sprint contest (10/90)

Training unit total time: 90 minutes

Difficulty level: High level (youth teams under 17 years of age and adult teams)