Handball Kuralları

Study Notes

The game is played between two teams of 7 players each (6 outfield players and 1 goalkeeper).
The objective is to score goals by throwing the ball into the opponent's goal.
The game is divided into two 30-minute halves.
The team with the most goals at the end of the two halves wins.
If the score is tied at the end of the two halves, the game goes into overtime.
Players can move the ball by running or passing, but not carrying or throwing the ball.
Players can only hold the ball for 3 seconds before passing, shooting, or dribbling.

Defensive Strategy:
1. Man-to-man defense: each defender marks a specific opponent.
2. Zone defense: defenders protect a specific area of the court.
Offensive Strategy:
1. Fast breaks: quick transitions from defense to offense.
2. Possession game: maintaining ball control to create scoring opportunities.

Goalkeeper (GK): defends the goal and is the only player allowed to touch the ball with their hands.
Left/Right Back (LB/RB): defensive players who support the goalkeeper.
Center Back (CB): defensive player who supports the goalkeeper and coordinates the defense.
Left/Right Wing (LW/RW): fast players who create scoring opportunities on the wings.
Center Forward (CF): plays both offense and defense, creates scoring opportunities.

Shooting:
1. Underarm throw: throwing the ball with the palm facing downwards.
2. Overarm throw: throwing the ball with the palm facing upwards.
Fakes and Feints:
1. Deceiving opponents with fake movements to create space.
2. Using body language to fake a shot or pass.

Aerobic Endurance:
1. Long-distance running to improve cardiovascular fitness.
2. High-Intensity Interval Training (HIIT) to improve anaerobic endurance.
Strength Training:
1. Building muscular power and endurance through weightlifting and resistance exercises.
2. Improving explosive power through plyometric exercises (e.g., box jumps).
Agility and Speed Training:
1. Agility drills to improve acceleration, deceleration, and change of direction.
2. Sprint training to improve speed and acceleration.

Kaleci (GK): Hedefi savunur ve elleriyle topa dokunmaya izin verilen tek oyuncudur.
Sol/Sağ Bek (LB/RB): Kaleciyi destekleyen savunmacı oyuncular.
Orta Bek (CB): Kaleciyi destekleyen ve savunmayı koordine eden savunmacı oyuncu.
Sol/Sağ Kanat (LW/RW): Hızlı oyuncular, kanatlarında gol fırsatları yaratır.
Orta Forvet (CF): Hem ofansa hem de savunmaya katılır, gol fırsatları yaratır.

Aerobik Dayanıklılık:
Kardiyovasküler fitnessi geliştirmek için uzun mesafe koşusu.
Anaerobik dayanıklılık geliştirmek için Yüksek Yoğunluklu Aralıklı Eğitim (HIIT).
Güç Eğitimi:
Kuvvetli bir kas gücü ve dayanıklılık geliştirmek için ağırlık kaldırma ve direnç egzersizleri.
Patlayıcı gücünü geliştirmek için pleyometrik egzersizler (örneğin, kutu atlama).
Çeviklik ve Hız Eğitimi:
Hızlanmaya, yavaşlamaya ve yön değiştirmeye yardımcı olmak için çeviklik drilleri.
Sürat eğitimi için hızlanmaya ve hızlanma eğitimi.