If you want to elevate your field hockey game and become a more explosive, dynamic player, power training is non-negotiable.

Hockey is a sport where speed, agility, and power are critical to success.

Learning how to properly develop your power will help you beat opponents to the ball. And accelerate fast, and shoot with greater force.

Done correctly, power training will transform your ability to react faster. And move with more intent, giving you the competitive edge that separates elite players from the rest.

If you don’t take the time to learn and apply these principles, you’ll risk staying stuck. Getting outpaced by fitter, stronger opponents.

Unfortunately, many players don’t engage in proper power training. Because they don’t know where to start or how to do it effectively.

Why Many Players Struggle with Power Training

- Lack of knowledge: Most people think power training means running sprints or doing light plyometrics without a structured plan.

- Fear of heavy lifting: Many athletes avoid heavy strength training, thinking it will make them bulky or slow.

- Limited time: Players often believe they don’t have the time to incorporate strength work into their already packed training schedule.

- Unclear progression: Without understanding how to build from strength to power, athletes plateau.

- Injury concerns: There’s a fear of getting injured if proper technique and load progression aren’t followed.

Don’t worry—you’re going to learn how to overcome these obstacles and make power training work for you.

Step 1: Build Strength with Heavy Lifting

Power stems from a foundation of strength. Which means heavy resistance training is essential. It’s important because the more force you can produce against resistance... the more explosive you can be on the field.

For example, exercises like deadlifts and back squats allow you to develop the large muscle groups responsible for powerful movement.

Aim for low-rep, high-intensity sets (e.g., 3-5 reps at 85-90% of your one-rep max) to maximize strength gains.

A hockey player I’ve worked with struggled to sprint past defenders. After committing to a heavy lifting program focused on squats and deadlifts, she increased her speed and acceleration. Turning into a more dominant force on the field.

Step 2: Transition to Explosive Movements

Many athletes make the mistake of jumping straight into plyometrics. Or speed drills without having built a strong foundation first.

This is where they go wrong—without a solid base of strength...

It’s difficult to develop explosive power.

Once you’ve developed strength, start incorporating explosive exercises like Olympic lifts (such as power cleans).

These exercises teach your body to move quickly and efficiently while applying maximum force.

A common mistake is doing these exercises with poor form or too light a weight, which diminishes their effect. Focus on proper technique, explosive intent, and moderate resistance for maximum benefit.

Step 3: Integrate Power into Hockey-Specific Drills

This is where the magic happens: translating your new strength into on-field performance.

Once you’ve built strength and practised explosive movements, it’s time to integrate power into drills that mimic game situations.

Hockey-specific drills like short sprints with changes of direction, resistance sled pushes, and reactive passing drills will tie all of your power training together. You’ll notice that you’re able to cut and accelerate faster, shoot with more force, and maintain explosive bursts throughout the game.

By following these steps, you’re setting yourself up to not only compete but to dominate on the field.

Putting it All Together

Power training is your secret weapon to becoming a faster, stronger, and more explosive hockey player.

Start with heavy lifting, transition to explosive movements, and finally, integrate power into your game-specific drills. Your performance will speak for itself on the field.

The next step is simple: schedule your first heavy lifting session this week. Start with compound exercises like deadlifts and squats, and progressively add more weight as your strength grows. This is the foundation that will launch your game to new heights.