This unit focuses on training the jumping power with handball-specific shooting exercises. After warm-up, a coordination run exercise, and a sprint contest, ball familiarization includes jumping and additional exercises with the ball. After the goalkeeper warm-up shooting, reaction time and jumping power are trained in two individual shooting exercises. A closing game completes this training unit.

The training unit consists of the following key exercises:

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

- Coordination run (10/20)

- Sprint contest (10/30)

- Ball familiarization (15/45)

- Goalkeeper warm-up shooting (10/55)

- Offense/Individual (10/65)

- Offense/Individual (15/80)

- Closing game (10/90)

Total training time: 90 minutes

Difficulty level: Top level (competitive area)