Field hockey requires top-level fitness and agility. Whether you're new or experienced, improving your fitness can boost your performance and reduce injury risks.
Here's a step-by-step guide to help you build an effective field hockey training programme.
Common Fitness Challenges in Field Hockey
Lack of Specific Training
- Generic fitness routines don't meet field hockey's unique demands.
Inconsistent Training Routine
- Without a consistent routine, building necessary fitness is difficult.
Not Individualising Training
- Following a one-size-fits-all approach leads to poor results.
Not Assessing Fitness Levels
- Without knowing key fitness metrics, it's hard to target improvements.
Limited Access to Expert Guidance
- Lack of professional advice can make training overwhelming.
Steps to Improve Your Field Hockey Fitness
1. Assess Your Current Fitness Levels
- Purpose: Establish a baseline to identify strengths and areas for improvement.
- How: Conduct tests to measure conditioning, strength, capacity, mobility, and speed.
- Examples:
- 30-15 Intermittent Fitness Test (30-15IFT) for aerobic capacity.
- Max-rep test for tissue capacity.
- Speed tests for acceleration and max speed.
- Outcome: Use these benchmarks to tailor your training plan.
2. Build a Strong Conditioning Base
- Purpose: Enhance recovery and sustain high performance throughout matches.
- How:
- Incorporate interval training tailored to individual needs.
- Schedule at least two conditioning sessions per week, each lasting 20-40 minutes.
- Outcome: Improved recovery and sustained high-level performance.
3. Make Your Strength Training Specific
- Purpose: Increase robustness for tackling, sprinting, and overall game play.
- How:
- Review current strength levels and target key areas.
- Focus on injury-prone areas: ankles, hamstrings, lower back.
- Perform strength training exercises at least twice a week, gradually increasing the load.
- Outcome: Enhanced strength and reduced injury risk.
4. Prioritise Agility and Speed Work
- Purpose: Improve quick direction changes and ball reaction.
- How:
- Include high-quality speed work and reactive agility drills with teammates.
- Avoid irrelevant exercises like ladder drills.
- Outcome: Enhanced agility and speed on the field.
5. Tailor Training to Hockey-Specific Demands
- Purpose: Develop fitness and skills needed for field hockey.
- How:
- Incorporate exercises mimicking game movements and intensity.
- Focus on drills for short sprints, reactive agility, and maintaining low body positions.
- Outcome: Improved game-specific fitness and skills.
6. Individualise Your Training Plan
- Purpose: Address your specific strengths, weaknesses, and goals.
- How:
- Design a training programme tailored to your individual needs.
- Outcome: More effective and efficient training, leading to better results.
Putting It All Together
By following these steps, you can enhance your field hockey performance and reduce the risk of injuries. Here's how to start:
1. Map Out Your Weekly Training Schedule:
- Include assessments, conditioning, strength, agility, and individualised training.
2. Implement the Strategies:
- Start incorporating these steps into your routine and track your progress.
I hope you find these strategies valuable!
Henry
