They could also be done before a more generic weight training session. Upper body strength allows players to shoot more powerfully and pass over a greater range of distances. Weight training can help the players reduce the risk of non-contact injury, improve their deceleration and their acceleration.
Weight training can improve these qualities. This can be done in between sets of back squat or afterwards. 6 0 obj
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Incorporating exercises that strength your entire body is important. 
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While the principle of specificity would dictate that a hockey training program should mirror the game as closely as possible, in this case there may be good cause to argue against training exclusively on artificial turf.
A green card will be issued for minor fouls and leads to a 2 minute suspension. The common injury areas for field hockey players are the back, pelvis, knee and hamstrings. As a result, one of the defenders (normally a Full Back) will not be responsible for marking an opposition player directly, but will instead seek to provide extra security for his side, marshalling those teammates around him.
But that doesnt mean doing nothing at all. endobj Sled Pushing and Pulling. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos.
Content is fact checked after it has been edited and before publication. << /Type /XRef /Length 76 /Filter /FlateDecode /DecodeParms << /Columns 5 /Predictor 12 >> /W [ 1 3 1 ] /Index [ 12 34 ] /Info 27 0 R /Root 14 0 R /Size 46 /Prev 108322 /ID [] >> The team which forces the ball across the opposing teams goal line the most will be declared the winner. %PDF-1.3 endobj This players sole responsibility is to deny the opposition team from scoring goals. The simplest of the defensive systems is undoubtedly man to man. See the video for sets/ reps. Back Squat: to help the athletes with acceleration from a low position. 3 0 obj
2 0 obj It also takes a short amount of time to execute and can be easily disguised, which is great when time and space are at a premium.
The idea is to transfer the ball from your back foot to your front foot whilst maintaining contact between the stick head and the ball at all times. Brush up on sets and repetitions if you need to. 2014;3(9):1923-5. Keep your eyes on the prize people! They are a staple for bodybuilders, so limit the weight used. For the following exercises, do three sets of 6 to 12 repetitions. These players will normally have slightly different skill sets to optimise their position on the pitch.
For privacy reasons YouTube needs your permission to be loaded. .Mol2\T3ZwBsM/vu5|`\L gLM&. If you don't have access to a gym or weights, body weight workouts will do the trick! Field hockey requires excellent aerobic fitness to provide endurance for sustained effort, strength to hold position over the ball and to hit, push, and flick powerfully, and speed and agility for general play. If the goalkeeper commits a foul which is deemed the equivalent of a penalty corner during normal game play then the shootout attempt may be retaken. Speed, agility and quickness plays a major role in the success of every hockey player. 2 sets of 8-10 repetitions to start and then build to 3 sets of 5-6 reps with a heavier load. This technique is generally used for short passing, anywhere between 5m and 20m in distance. To keep your workouts fun, alternate your workouts between long distance training and interval circuits. In knockout stages of competition, when a match ends in a draw, the result will be decided immediately with a penalty shootout, without any periods of extra time. Fact checkers review articles for factual accuracy, relevance, and timeliness. _1Q&?aN;v)kR 7+LDLNM$^?Ej4zh2Z4Igg ;GMmFoj.noh:_mbyLgw}WcJ rofKbh97(x!mj[ja &a|IQTG#5lM(Q~Y Wz|S}cm._jpMl_|!aucSU9:o{|dW{tH_fOOWpl#F'
Both teams will nominate 5 players, who each take it in turn to complete a 1v1 with the opposing goalkeeper. Within the different shapes a side may adopt, there are 2 principle styles of team defence for them to choose from: man to man or zonal. It can be achieved whilst stationary and in motion and is probably the most common method of moving the ball from player to player. << /Dests 49 0 R /Pages 48 0 R /Type /Catalog >> These five drills will improve your foot speed and coordination, Flexibility Exercises for Hockey Once the key areas have been trained regularly, additional can be introduced to further develop the athletes performance.
They must be incredibly fit in order to cover a significant amount of ground throughout the game, but must also possess the necessary skill to maintain control of the ball and search for attacking opportunities whenever possible. With the ball in line with your front foot (theres a common theme here), pull the stick back away from the ball to beyond shoulder height and swing down and through the ball.
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<< /Contents 17 0 R /MediaBox [ 0 0 612 792 ] /Parent 35 0 R /Resources << /ExtGState << /G3 28 0 R /G7 32 0 R >> /Font << /F4 29 0 R /F5 30 0 R /F6 31 0 R /F8 33 0 R >> /ProcSets [ /PDF /Text /ImageB /ImageC /ImageI ] >> /StructParents 0 /Type /Page >> With your hands in a split grip position, rotate the stick so that the flat side is facing up. This movement is achieved predominantly with the left hand, whilst the loose grip with the right hand allows the stick to move freely whilst offering a degree of control. Nothing is more debilitating than lactate accumulation so this form of tolerance training can have a dramatic effect on a players performance, Strength Training The Sport-Specific Way Hockey, like all sports, requires its players to be strong. Unlike football the playing ball is maneuvered using afield hockey stickas opposed to your feet (in fact the use of feet is forbidden). <>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> endobj This is probably the method of passing I use most during training and games because it is most reliable when travelling at fast speeds.
For coaches a complete resource for conditioning athletes of all ages. If you can barely get off the ground, lower the weight. 8V5sl American Council on Exercise. Field hockey requires a combination of strength, speed, and endurance. The articles in this section focus on conditioning for the physical demands of field hockey. Pull the stick back away from the ball to beyond shoulder height and swing down through the ball making sure to adopt a low, lunge type body position. The best way of achieving this is to allow the ball across your body on reception. 2015;47(11):2473-2479. doi:10.1249/MSS.0000000000000664. << /Filter /FlateDecode /S 75 /Length 97 >> Thanks to theself passrule, these free hits can be taken quickly, without the need to pass to a teammate, further increasing the speed at which the game is played. x]}WoM 7},|977l?FC,iOde1yrDa]_4yE_Me])_}spu e5]zy[_0(QP4*r7*N"p1U>rc_= SCL?[(rqQe~:?_^)8N@ m|2d8}$`cwuSTXUEm0C~[~*f 0>m's'| Before lifting weights, the developing player, or novice adults, should undergo a. Thats 4 defenders, 3 midfielders and 3 forwards. 16 0 obj Traditional strength training often adds mass to the players bodies that they then have to carry around over 11 km. More goals, less stoppages and so much quicker, present day hockey is a far more entertaining spectacle. At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. Strength and power are not the same. Hockey players, a bit like soccer players, requires a blend of strength, powerandmuscular endurance. This makes steady-state running a poor choice for improving endurance. The game takes place on an synthetic astroturf surface, rectangular in shape, and measuring 100 yards by 60 yards. Adding long distance running or biking is a great way to build up the endurance to run back and forth on the field. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. Anaerobic exercise occurs at an even higher intensity in which your muscles have to burn internal energy sources rather than get energy from oxygen. There is more emphasis on weight training during the off-season when athletes are not actively participating in competitive sport.
Lifting your head before impact to see where the ball has gone, much like golf, will lead to a poor connection.
*!V\^}A5x,&{YXu2mJNsn43yNS5Vi;'k2l*SV Z,LLaaGHbk}:a`"By)IMSZYDm+3QS?#2m.CT_|. They must possess excellent 1v1 defending skills as well as a good deal of bravery to put their bodies on the line to block shots and make last ditch tackles. Read our, Benefits of Weight Training for Field Hockey, Weight Training Can Provide Tennis Players With a Strength Advantage, A General Weight Training Program for Handball, A General Weight Training Program for Ice Hockey, Weight Training Can Provide Golfers With a Strength Advantage, A Weight Training Program Perfect for Basketball Players, Weight Training Can Build Power and Speed for Volleyball, A General Weight Training Program for Baseball, A Strength Training Program to Train Like a MMA Fighter, Weight Training Can Give You the Edge in Your Bowling Game, How to Use Sets, Reps, and Rest to Meet Your Exercise Goals, 9 Best Badminton Rackets for Every Skill Level, Weight Training Exercises and Workout Basics, Here Is a Weight-Training Program Specifically for Children and Teens, Pairing Cardio and Weight Training for Maximum Fat Loss, Weight Training Exercises for Rowing, Kayaking, and Canoeing, New Study Sheds Light on Mental Health of Elite Athletes, Cable lat pulldown to front with wide grip, Impact of resistance workout on physical fitness components of field hockey players, Effects of 6-week sprint-strength and agility training on body composition, cardiovascular, and physiological parameters of male field hockey players, Aerobic vs anaerobic exercise training effects on the cardiovascular system, Updating ACSM's recommendations for exercise preparticipation health screening, How to select the right rest intervals and post-training recovery for your clients, Upper extremity weightlifting injuries: diagnosis and management. Thank you, {{form.email}}, for signing up. stream With your hands together at the top of the stick (left above right), the idea is to make contact with the ball in line with your front foot. As pre-season approaches, more regular work can resume, emphasizing building aerobic fitness and strength for pre-season training.
Each player on the field is responsible for an opponent with the emphasis on winning 1v1 battles all over the field. Most teams will accept a minus one situation in their front line of defence with 3 forwards applying pressure to 4 opposition defenders in order to generate a plus 1 situation in their back division. endobj
Updating ACSM's recommendations for exercise preparticipation health screening.
stream There are a number of core skills within the game of hockey, which you need to master if youre going to improve as a player. Each team will have a squad of between 16 and 18 players who will all play thanks to rolling substitutions (as many as 40-60 per match). Particularly good for clearing danger from defensive areas of the pitch or applying pressure in and around the offensive circle. 
<< /Length 12 0 R /Filter /FlateDecode >> Be sure to make use of a transfer in body weight from right foot to left foot rather than just relying on your arms to do the work. Hanjabam S, Jyotsna K. Effects of 6-week sprint-strength and agility training on body composition, cardiovascular, and physiological parameters of male field hockey players. endobj t}L_z-1Mp +b=w9%[f6MD
Q(.~|AQx({~u&T~H}9f~ze1AVSg;eWig=-,N*;Y
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V>\7}n]?1LAo3{I/khRM>/Jrw7IV[}2|{s]W)NjD([Qa?iAmzOm*pvn0SJ|JAOk!-#5]5o`+pUPA^M{Q|+fj\*{YUR5=0G]OuSJno&d%emn_ I`e5wg~* }!F0laY]..w*F_2aUGv%1x[ Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. There is a greater injury risk inherent in playing on synthetic surfaces, in particular with respect to spinal shrinkage (3). When working on your upper body, push ups and triceps dips are great to add into your routine. This requires balance and control and mobility. This should be achieved with your hands in the split grip position discussed above. Youll find the basketball workouts and drills youre looking for to take your game to the next level. 
endobj Before lifting weights, the developing player, or novice adults, should undergo a foundational training program as outlined here: Once this has been followed and the athlete can move well, then they can start to do more specific work with weights. A medical clearance for exercise may be a good idea at the start of the season if you have not had one previously or have health concerns. Because you can only use the flat face of the stick, players must rotate the stick in order to move the ball quickly and effectively. 13 0 obj Golshani K, Cinque ME, O'Halloran P, Softness K, Keeling L, Macdonell JR. Upper extremity weightlifting injuries: diagnosis and management. Learn best practices from athletes who have achieved success and the experts who have helped them. Well-rounded programs also include Sports Psychology training. 7@,RO_R'ssss;gpj3EcXg;4,[t>Gap, 10 0 obj
This places a high demand on the aerobic system and good aerobic endurance is required to support repetitive bouts of high intensity exercise (1). If you're new to weight training, brush up on principles and practices with these beginner resources.
Fuel Your Body with Endurance-Enhancing Nutrition. There isnt any. endstream %
A hockey training program must meet the demands of a very physically challenging, multi-sprint sport. These can result in a 5 or 10 minute suspension depending on the severity of the offence. This next section will give you the lowdown on the key principles and techniques behind basic passing skills like pushing, slapping and hitting; as well as tips on how to control and manipulate the ball effectively.