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How to do Hand Ball:

• Step 1: Players stand facing a wall with one of the players holding a tennis ball.
• Step 2: The player with the tennis ball throws the ball against the ball without the ball bouncing first.
• Step 3: After the ball hits the wall any player try to catch the ball if the player that tries to catch the ball drops the ball he must run to the wall before another player can grab the ball and throw it against the wall.
• Step 4: If the player catches the ball he throws it back against the wall. A player receives an out if he throws the ball against the wall and another player catches the ball without it bouncing. Three outs and the player is out of the game.
• Step 5: It is important that you are down in an athletic stance with your knees bent ready to react to the ball as it comes off the wall.
• Step 6: If you by accident drop the ball you need to step forward and sprint as fast as you can to the wall.
• Step 7: During this game you should constantly be moving and reacting. Stay light on your feet and when you throw the ball mix up your throws between soft and hard.
• Step 8: Play the game for the desired amount of times or until only one person remains.

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Details

hand ball is a alternative and sports exercise that primarily targets the quads and to a lesser degree also targets the biceps, calves, forearms, glutes, groin, hamstrings, hip flexors, middle back and shoulders ...more