HOCKEY

FITNESS DRILLS
Yeshav Singh
Ben Domleo
Aidan van Niekerk
Workout
Routine
for Field
Hockey • Well rounded field hockey players have well rounded workouts.
Prepare your body!
Players • Field hockey is a sport with quick and sudden movements. To
prepare for this, it is important to warm up properly before any
training session or game.
WARM UP
DRILLS
• High Knees x 3 lines
• Footwork combinations
x 3 lines
• Side Shuffle x 3 lines
STRENGTH TRAINING

• Weight Training is important for increasing your

muscle strength. Hockey players need to be
physically strong when competing on the field.
• If you don't have access to a gym or weights, body
weight workouts will do the trick! These exercises
strengthen your entire body.
• Squats and lunges are good exercises to build a
strong lower body base.
• When working on your upper body, push ups and
triceps dips are great to add into your routine.
STRENGTH TRAINING

• LOWER BODY BASE

• Lunges x 10
• Squats x 10

• UPPER BODY
• Push ups x 10
• Tricep dips x 10
AGILITY AND SKILL DRILLS
• Hockey games require athletes to be quick and
an agile.
• To keep your workouts fun, alternate your
workouts between long distance training and
interval circuits.
AGILITY AND
SKILL DRILLS
• This drill involves 3 players
• Players have to pass the ball around
the outside of the square with only 3
players. To make this possible, the
player after the pass has to move to
the empty corner (any direction).
• Equipment required:
• Hockey stick
• Ball
• Cones
AGILITY AND SKILL DRILLS
• The Indian dribble is a dribble in front
of the body in which the ball is brought
rhythmically to the left and to the right
with the stick.

• Points of attention are:

• Normal grip
• Elbows apart
• Turn the upper part of the body as little as
possible
• Stick over the ball
• Rhythmic dribbling action before the body
• Attention to the ball and the environment (split
vision)
RECOVERY
• Every field hockey player needs a day
of rest. After putting your body
through 5-6 days of strain, take a day
of rest.
• This rest is beneficial for you and your
game! If you never allow you body to
recover, you will not be able to see
the benefits of your hard work.