Field hockey exercises for beginners
If you do not belong to a team, you can do regular training or individual workouts to improve your performance and avoid possible injuries. Remember that when a tool is not used, it gets rusty. Therefore, keep yourself in good shape by training regularly. For example, before a tennis match, do tennis moves or practice your serve. Before a basketball game, make some baskets or play a quick one-on-one game with a friend. Training gets your brain and body working side by side, while improving your performance.
While you should train regularly, don’t overdo it. Suddenly increasing the frequency, duration and intensity of training may improve your performance at first, but could lead to overuse injuries later on. Your doctor or trainer can help you develop a fitness and training program that is appropriate for your age and developmental level.
Field hockey training
The strength-speed component is too determinant in this sport to which must be added the handicap of balance. Here are the five areas we should focus on to get the most out of our training and some tips on what to do in each case.
1) LOWER BODY WORK. This should come as no surprise. The legs are the best weapon in field hockey and their specific training is of utmost importance. To increase speed and power on skates, you will need to work on exercises such as squats, partial squats and lunges to get the most strength and explosiveness out of the main muscle groups used during the game.
4) CARDIOVASCULAR WORK. Cardio can be approached as the place to build speed and endurance to apply later during game time. The best way to do it is to work with intensity. It is convenient to work in interval series, alternating high and low intensities with adequate rest periods that allow us to continue doing new series without decreasing in explosiveness. For example, we can run or cycle for 20 to 30 seconds at high intensity, followed by 45 seconds relaxed, with one minute of rest at the end of each series.
Field hockey physical training plan pdf
Field hockey, presented as an invasive field game, is played on a 90m long x 55m wide field. Teams are composed of 11 players, including a goalkeeper. The game is played in two halves, each of 35 minutes, with an interval of 5 to 10 minutes, where the game requires a large repertoire of skills, abilities, physical and psychomotor attributes.
The training of the field hockey player should reflect the high aerobic demand of the game, the increased speed of movement required by the synthetic surfaces would indicate that most of the training should be carried out over short distances of (5 to 9 km) at a high pace, or using interval training with repetitions of 400 to 800 mts of high intensity. In addition to high aerobic power, the field hockey player must also possess quite considerable anaerobic power. The game requires frequent high intensity efforts comprising acceleration, deceleration and turning movements. Therefore high maximal leg power is an important part of the field hockey player’s physiological profile.
Field Hockey Training Plan
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