Stronger Arm for handball

K

kpxkable

0
hi iam a new member
I currently 15 and turning 16 very soon
and i am in the handball team rite now
but my team and my coach wants me to hit the ball harder
but for some reason i can not do those power hits
i see people more skinnyer/weaker people then me power hitting the ball

I even workout at home/school, also i take taewondo and hopkido and little box
but for some reason i dont have the power to serve the ball wit the power i have, its like my arm is holding back, same wit boxing
and most of my workout is wit my arms

i do benching, bicep curlups, pushups, chinups
work out 4times a week... sometimes take supplements but i mostly go natural, i know iam doing the workouts correctly cause i got cuts and got stronger but when it comes to handball and sports that require hitting or throwing i lack in it
 
well, i'm not exactly sure on this, but in sports like these (and i'm using baseball pitching as an example cuz that's what i'm into), flexibility and wrist strength have a lot to do with it.
I was able to get another 3 miles on my fastball just by working on my wrist ...
.. and, the more limber you are, the more snap you can put into your shots ...
 
my favorite is a little gyroscope ball that I got about 10 years ago ...

mine is hardly this fancy as it doesn't have any digital display or counter of any sort

.. but here are some free weight ones:
- lay your forearm on a flat bench with your wrist hanging over the edge and curl about 10 lbs to start ... work with both your forearm down and up
- not sure the name of this one, but you have a weight tied to a string and a bar on the other end ... string should almost be your body height ... and then roll the weight up ... this works the forearms more, but is good for the wrists to
 
How about hip involvement? Hip flexors, obliques (abdominals), would be something to also consider training. Weighted abdominal exercises, deadlifts, good mornings, rotation exercises (weighted).
 
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