Learn the standing overarm throw in handball: three-step rhythm, plant step and body rotation for the basic shot, plus shoulder protection and knee pitfalls.
The standing throw is handball's basic shot: you throw with the arm above shoulder height while standing with both feet on the floor, usually after a three-step run-up. It is the throw on which the jump shot, the pivot throw and almost every other throw are built. And it is faster than many think.
The honest answer to "Which throw is fastest?": in a study of 14 elite players, the standing throw with run-up reached the highest ball speed (100 %). The standing throw without run-up reached 93 %, the jump throw 92 % and the pivot throw 85 % [1]. So the classic jump shot is not faster, it is just harder to defend.
How long it takes until the standing throw sits depends on your starting level; there is no reliable study figure, it is coaching experience. What is certain: the path is worth it because you take the technique into every other throw.
A good throw starts at the floor, not in the arm.
Put your feet in a step position (opposite leg forward), bring the ball high behind your head, turn pelvis and trunk open and let the elbow lead. The order of the movement in throwing studies: pelvis, trunk, trunk flexion, elbow extension and finally internal rotation of the shoulder [2]. Milestone: 10 throws at a wall from 6 metres without the elbow dropping below the shoulder.
Take a step with the opposite leg forward and stand there "solid" like a post. The study found that players in the standing throw with run-up braked the body with the leg planted forward and so transferred speed to pelvis and trunk [1]. Milestone: Your front leg stays nearly straight during the throw and does not slide away.
Catch the ball and take three steps so that the third, the plant step, lands on the opposite leg (the left for right-handers; practice standard), then you throw. You stay within the 3 permitted steps [3]. The experienced players in a comparison study started trunk flexion later and were faster [6]. Translated: do not tip the upper body forward too early. Milestone: 8 out of 10 throws in rhythm without a travelling violation.
Choose corners in the goal (bottom right, top left) and throw ten times at the same corner. Milestone: 6 out of 10 throws in the target zone.
Throw first at 70 % effort, then at full effort. The technique must not fall apart. Milestone: Your throw stays fluid at full speed; on a phone video you see the same sequence as at 70 %.
The shoulder is the thrower's weak spot. In a study of 660 players from the Norwegian elite, a shoulder programme ran three times a week in the warm-up; the risk of shoulder problems was 28 % lower (OR 0.72). For substantial problems the difference was not clear [4]. Build such a programme in if you throw regularly.
The knee plays a part too: of 20 ACL tears in women's handball on video, 12 cases were a plant-and-cut manoeuvre and 4 the landing after a one-legged jump shot, always with a nearly straight knee [5]. The jump shot only concerns you later, but it shows: learn to stand securely first. This guide explains and motivates; it does not replace supervised training or a coach.
Throw from your feet. Legs and pelvis start the movement, the arm snaps at the end. Try a simple drill: throw a ball from standing, but only after consciously "pressing the plant foot into the floor". In practice many feel at once how much more momentum the ball gets.
In a study of 14 elite players the standing throw with run-up was fastest (100 %), followed by the standing throw without run-up (93 %), the jump throw (92 %) and the pivot throw (85 %) [1]. The run-up and the pelvis and trunk movement make the difference.
After catching at most 3 steps before you must throw, pass or dribble. You may also hold the ball for up to 3 seconds [3]. If you dribble, you may take 3 steps again afterwards [3].
Use the body: the movement runs from the pelvis through the trunk to elbow and shoulder [2]. Plant the front leg, open the chest and let the arm come last. At the same time the shoulders should be warmed up.
Do a shoulder programme in the warm-up, three times a week. In a study of 660 players it lowered the rate of shoulder problems by 28 % [4]. If pain persists: rest and have it checked.
Leg Save in the Handball Goal: Stopping Low Shots Safely with the Foot