Active Stretching for Handball Goalkeepers
Goalkeeping in handball is a position that demands agility, quick reflexes, and the ability to perform explosive movements at a very high speed. While different training methods are used to improve all these attributes, one often overlooked yet crucial component is active stretching. Unlike passive stretching, which involves holding a stretch, or holding a stretch with the assistance of an external force, active stretching relies on the strength of one muscle group to stretch another.
Benefits of Active Stretching
Active stretching not only improves flexibility but also has several other benefits that are particularly advantageous for handball goalkeepers:
Enhanced Dynamic Flexibility
Active stretching improves dynamic flexibility, which is crucial for goalkeepers who need to make quick, explosive movements to save shots. Dynamic flexibility is the ability to move muscles and joints through their full range of motion during active movements. For handball goalkeepers, who need to push off laterally, jump, make sudden save reactions, and change direction quickly, having a high degree of dynamic flexibility is essential. Active stretching improves this by conditioning the muscles to become more responsive and flexible during the quick, dynamic movements required in handball goalkeeping.
Increased Muscle Temperature
Active stretching involves actively engaging the muscles, which in turn generates heat and increases muscle temperature. Warmer muscles are more elastic and less prone to injuries, making active stretching an excellent way to warm up before training sessions or matches. This increase in muscle temperature also enhances muscle efficiency, improving overall performance on the court.
Improved Muscular Coordination
By engaging one muscle group to stretch another, active stretching enhances neuromuscular coordination. This is particularly beneficial for handball goalkeepers, as effective goalkeeping requires precise coordination between various muscle groups to execute complex movements in front of the goal. Improved coordination leads to more fluid and efficient movements, allowing for better performance during games.
Increases Muscle Awareness
Active stretching heightens proprioception, or muscle awareness, which is vital for goalkeepers to maintain control over their movements and to position themselves correctly in response to the ball’s direction.
Builds Strength
Since active stretching involves muscle contractions, it also contributes to building the strength of the muscles being used. This is particularly beneficial for the explosive power required in goalkeeping.
Strengthening of Antagonist Muscles
Active stretching not only stretches the muscles but also strengthens the antagonist muscles (the muscles that are being used to create the stretch). This dual action is especially beneficial for handball goalkeepers, as strong antagonist muscles contribute to more powerful and explosive movements, crucial for making those game-saving save reactions.
Reduction in Muscle Stiffness
Active stretching helps reduce muscle stiffness, which can impede performance and increase the risk of injury. By promoting flexibility and muscle movement, goalkeepers can expect to see an improvement in their range of motion, allowing them to reach further and react faster during games.
Better Preparation for the Demands of the Game
Active stretching serves as an excellent warm-up because it increases heart rate and blood flow to the muscles, preparing the body for the physical demands of training or a game. Active stretching mimics the movements involved in handball, making it an effective way to prepare the goalkeeper’s body for the specific demands of goalkeeping. This specificity helps in conditioning the body to respond better to the quick, explosive actions required during a match, ensuring goalkeepers are game-ready from the very first whistle.
Incorporating Active Stretching into Your Routine
For handball goalkeepers looking to incorporate active stretching into their training routine, consider the following tips:
- Include a variety of stretches that target the major muscle groups used in goalkeeping, such as the legs, hips, back, and shoulders.
- Perform active stretches as part of your warm-up routine to prepare your muscles for the physical demands of training or matches.
- Focus on movement quality rather than the quantity, ensuring each stretch is performed with proper form and technique.
Active vs. Passive Stretching
In the demanding role of a handball goalkeeper, flexibility, agility, and quick reflexes are paramount. Stretching is a fundamental part of training, crucial for enhancing performance and preventing injuries. However, not all stretching techniques are created equal. Active and passive stretching are both beneficial, but they serve different purposes and offer unique advantages for goalkeepers.
Few Examples of Exercises for Active Stretching for Handball Goalkeepers
In the video below, you can see a few exercises for active stretching that you can do with your goalkeepers by using the stall bars.
From these exercises ideas, you can further create a lot of additional, own ideas for active stretching exercises for your goalkeepers.
Very often I see a lot of goalkeepers doing passive stretching in the beginning of their training, and I can’t stress enough how wrong it is to do passive stretching during the warm up/preparation for the training.
Handball goalkeeper movements in the goal are mostly dynamic, so it makes no sense to do passive stretching in the beginning of training as a preparation for dynamic movements.
These are the active stretches exercises in the video:
- Standing front split + hamstring stretches
- Standing side split + impact on both hamstrings + alternately touching feet with hands
- Standing side split + goalkeeper reaction with arms while bending the upper body towards the supporting leg
- Standing side split with bent leg + goalkeeper reaction with arms while bending the upper body towards the supporting leg
It’s very important to teach young goalkeepers how to warm up and prepare properly for handball training. That is one of the many topics that I talk about in great detail with many coaches worldwide in my Level 1 video course!
In Conclusion
Active stretching offers a range of benefits that are particularly valuable for handball goalkeepers. From enhancing dynamic flexibility and coordination to reducing muscle stiffness and preparing the body for the physical demands of the game, active stretching is an essential component of a goalkeeper’s training. By incorporating active stretching into your routine, you can improve your performance, reduce your risk of injury, and ensure you’re always ready to make those crucial saves.
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