Effects of Hip Strength Exercise Training on Jump Distance, Hip Muscle Strength and Throwing Performance in 15-19-Year-Old Female Handball Players

Handball is a complex and multifactorial team sport determined not only by each player's individual performance but also by the tactical components and interactions within the team. Therefore, defining the game and identifying the key factors influencing performance remain challenging. Handball players must effectively coordinate basic motor skills such as running, jumping, pushing, and changing direction, along with handball-specific skills like passing, catching, controlling, and blocking, to execute shots or create optimal scoring opportunities for teammates.

Since the winning team in handball is the one that scores the most goals, goal shooting is one of the most critical aspects of the game. A successful goal shot requires the ball to reach maximum velocity and be accurate enough to deceive the goalkeeper. The faster and more accurately the ball is thrown, the less time defenders and the goalkeeper have to react and intervene.

In addition to throwing speed and accuracy, jump distance is also a significant factor influencing performance in handball matches. The most frequently used shot type in handball competitions is the jump shot. The energy produced during a jump shot originates from the force exerted against the ground. The higher the player jumps, the longer the flight time, increasing the likelihood of avoiding defensive blocks.

Handball demands high levels of explosive strength, maximal strength, and muscular power in both the upper and lower extremities. While training programs are generally multidimensional, it is important to identify which muscle groups contribute most significantly to performance in order to optimize training approaches. This is because many handball-specific skills such as throwing, blocking, pushing, and holding require considerable strength and power output.

The hip plays a critical role in handball shooting by initiating upper body movement and transferring momentum from the lower to the upper extremities. It provides a stable base for the upper body during the shot, thereby playing a significant role in shot performance. Well-designed hip strengthening programs have been shown to yield not only improvements in strength but also positive effects on secondary outcomes such as linear sprinting, agility, change of direction, and sport-specific performance metrics.