Neuromuscular Training on Handball Players Selected Physical Fitness Components, Functional Movement and Handball Skills

Effects of Neuromuscular Training on Selected Physical Fitness Components, Functional Movement, and Handball Skills Among Elite Male Handball Players in Pakistan

The neuromuscular training improves nerve-muscle control while increasing the stability of functioning joints. Furthermore, Neuromuscular training has been proven to influence the sensitivity and reactivity of the central nervous system and improves the power of athletes by targeting motor units and coordinating motor units and increasing muscle activation. These enhancements resulted in skillful movements and significantly improved agility, balance, muscular strength and muscular power among individuals. The neuromuscular training also focuses on promoting functional joint stability by improving athletes' neuromuscular control and has been proven to significantly enhance athletes' performance. Finally, to evaluate that neuromuscular training can improve elite male handball players' physical fitness components, handball skills and functional movement.

This study included two groups, namely the control and neuromuscular training groups. The sample is 18-22-year-old Pakistani elite male handball players who do not do neuromuscular training exercises. Based on the literature review, the training frequency of this experiment was arranged three (3) times/week, the total training duration will be 12 weeks, and the time of each training session will be changed over two weeks. The 12 weeks of exercise last 90 minutes, with a 10-minute warm-up and a 10-minute cool-down. Training intensity ranges from 70% to 95%. Teach all sports techniques before the intervention. In contrast, the control group discussed with their coaches and will continue the 12-week of previous regular exercises.

Content of Experimental Group: Week 1-2: Introduces the classification of neuromuscular training starting from the: One-leg balance and hamstrings and hip flexor each side exercises; Week 3-4: exercises to improve physical fitness: Agility drills ladder hurdles cones, barrier jump forward-backward and Seated press-ups exercises; 5-6 Week: Reviewed the basic handball skills: Net zigzag, baseline-net-baseline (9 cones), balance board stands on one foot to catch the ball (handball) and biceps and triceps, free weights exercises; 7-8 Week: learn the exercises: Mini-arm circles, tennis ball against wall, Swiss ball side plank (Bodyweight) and Iliotibial band each side exercises; 9-10 Week: Review the Sprints: Baseline-net, gastrocnemius/soleus each side, 4-square, various patterns and vertical jump with an additional load exercises; 11-12 Week: Review physical fitness, handball skills and functional movement: Court suicide sprint conditioning drills, Single-leg squats on half foam roll, Push-up with and without countermovement, Plank 3 levels of difficulty, Ladder: various patterns, biceps each side and Single-leg balance with ball handling drills on half foam roll exercises.

Inclusion Criteria:

• The population must be elite male handball players between the ages of 18 to 22
• Able to perform all tests and be Physically active (no previous experience performing neuromuscular training)
• Only players who understand the study purposes and procedures and can complete this training requirement can be included in the research data.

Exclusion Criteria:

• Female handball players should be excluded from this study
• On medication that may affect body composition and muscles activity
• Presently engaged in regular neuromuscular training programs
• Players who are consistently late or absent from training sessions will eventually be excluded