Injury Prevention Training in Handball : Masters Thesis

Rukomet je jedna od najsloženijih sportskih aktivnosti iz razloga što pripada skupini polistrukturalnih igara. U njemu su zastupljene kretnje u fazama obrane i napada, sa i bez lopte. Četiri zastupljene faze u rukometu su: faza obrane, faza napada, faza protunapada i faza povratka u obranu. Proporcionalno s rastom popularnosti rukometa igra je postala brža, snažnija i agresivnija. Zbog velikog broja utakmica po sezoni, igrači su izloženiji puno većem riziku od ozljeda, a samim time to uvelike utječe i na njihov tijek oporavka i regeneracije. Neke od čestih povreda u rukometu su pucanje prednjih križnih ligamenata (ACL), ozljede ramena, gležnja te mnogobrojna natučenja od velikog broja udaraca dobivenih tijekom utakmice i/ili treninga. S obzirom da su ozljede u rukometu vrlo česta i poznata pojava potrebno je poraditi na prevenciji istih. U ovom radu je prikazan trening prevencije i redukcije ozljeda. Kroz trening program je prikazano dinamičko zagrijavanje, propriocepcija i jakost donjih ekstremiteta, propriocepcija i jakost gornjih ekstremiteta, jakost trupa, pliometrija i mobilnost. Incidencija ozljeda u rukometu doseže do 40,7 ozljeda na 1000 h rukometnih utakmica ili 3,4 ozljede na 1000 h rukometnih treninga.Handball is one of the most complex sport activities because it belongs to the group of polystructural games. It represents movements in the phases of defense and attack, with and without the ball. The four phases represented in handball are: the defense phase, the attack phase, the counterattack phase and the return to defense phase. In proportion to the growing popularity of handball, the game became faster, stronger and more aggressive. Due to the large number of games per season, players are more exposed to a much higher risk of injury, and this greatly affects their course of recovery and regeneration. Some of the most common injuries in handball are fractures of the anterior cruciate ligaments (ACL), injuries to the shoulders, ankles, and numerous bruises from a large number of blows received during a game and/or training. Since injuries in handball are very common and well-known phenomenon, it's necessary to work on their prevention. This paper presents training for injury prevention and reduction. Through the training program, dynamic warming, proprioception and strength of the lower extremities, proprioception and strength of the upper extremities, torso strength, plyometrics and mobility were presented. The incidence of injuries in handball reaches up to 40.7 injuries per 1000 h of matches or 3.4 injuries per 1000 h of trainings