Field hockey is a demanding physical sport that requires a lot of running, sudden changes in direction and coordination. The rules of field hockey are similar to those of ice hockey with much less physical contact. Field hockey is primarily played by women and girls in the United States. These athletes are required to remain in top physical conditioning throughout the regular season and off-season. As a field hockey player, improving strength is important to your success on the field.
Step 1
Train year round. Participate in all optional practices and strength training events with your team. During the off-season, sign up for a field hockey camp to perfect your skills and work on your strength and conditioning.
Step 2
Cross-train. Take some time to explore other forms of physical activity to vary your work-out routine and improve your strength. Consider swimming, cycling, aerobics, running or yoga.
Step 3
Participate in agility training. Agility is the ability to quickly change directions on field without losing your speed, body control or balance. Complete ladder drills, stair running and shuttle runs.
Step 4
Perform plyometric exercises. Plyometric exercises help you to develop explosive jumping, kicking, hitting and running. Plyometric exercises can help to increase your lower and upper body strength while working on your speed at the same time.
Step 5
Lift weights. Lift free weights or barbells two to three times per week. This will help to improve your upper body strength.
Step 6
Exercise your legs. Perform leg extensions, calf presses, squats and leg curls using weight machines.
Tips and Warnings
- To reduce muscles strains and pulls, always warm-up prior to working out. Complete five to 10 minutes of a warm-up. Consider a brief run on a treadmill, walking, cycling or using an elliptical machine. Follow up with five to 10 minutes of stretching.
- Avoid over-training. The National Academy of Sports Medicine recommends training no more than five days per week. On days you lift, give yourself one day of recovery. This will help your muscles to rebuild and reduce your risks of injury.
Things You'll Need
- Free weights
- Weight machines
References
- National Academy of Sports Medicine; Essentials of Personal Fitness Training; Scott Lucett; 2008
- Fitness Facts; Field Hockey Fitness Training
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