How Do You Run a 20 m Handball Sprint Test Indoors?

Mark a straight 20 m course and use the same start mark for every player. Place sensors at 0 and 20 m for a total time. Add sensors at 5 and 10 m to see how the player accelerates. Keep the area beyond the finish clear for slowing down.

How does the German Handball Federation set up the test?

• Measure the course with a tape. The DHB regional squad criteria specify an indoor floor at least 30 m long and detection points at 0, 5, 10 and 20 m. Leave room for players to continue through the finish and slow down.

• Mark the start behind the first gate. The DHB specifies 30 cm. The clock starts when the player crosses the first detection point. Record the offset so another coach can reproduce it.

• Check the equipment before comparing with reference values. The DHB specifies dual-beam photocells. Document the timing system and method you use for club monitoring. DHB protocol, section 3.3.1

What do the splits show?

The 5 m and 10 m times describe early parts of the run. The 20 m time describes the whole measured effort. If a player reaches 5 m in 1.16 s and 10 m in 1.95 s, their 5–10 m segment took 0.79 s. Keep the splits from the same attempt and use a consistent scoring rule.

Can you test sprinting with the ball?

Researchers have tested elite female handball players with and without dribbling over 20 m. If both versions answer a coaching question, record them as separate tests. Keep the dribbling rules consistent at retest. Handball test–retest study

Questions handball coaches ask

What if the hall is too short for a 20 m sprint and run-out?

Choose a shorter measured sprint with room to slow down. Label it with its distance and use it to build a separate club baseline.

Does a 20 m shuttle answer the same coaching question?

A straight 20 m sprint measures one linear effort. A shuttle adds turns and can also add pacing or repeated efforts, depending on the protocol. Choose the test that matches the quality you want to track.

Use the team sprint report to log the surface, start offset, split times and valid attempts.

Sources

• German Handball Federation regional squad criteria, section 3.3.1

• Test–retest study of 20 m handball sprints with and without dribbling

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