I've had the pleasure to work with my fair share of field hockey players. And not just good players, great players. Some of the best of the best in the Central Ohio area who have gone on to compete in the Division One ranks of college. I was also lucky enough to have watched two field hockey teams win state titles when I was the head strength coach at Columbus Academy. Needless to say, my knowledge about what a field hockey player needs has really expanded in the last 10 years.
Just like any other sport, you can improve your speed to be faster on the field, but it starts with running mechanics. If those aren't corrected, then everything else I'm going to talk about is null and void. I always discuss mechanics in my newsletters, to the point of nausea for some people, so I am going to assume that you are working on mechanics and get to the meat and potatoes of this newsletter.
Field hockey is a game similar to soccer or lacrosse. There is constant movement in the game with some players continually moving on the field. So endurance is key to being fast. Meaning, if your endurance stinks, then your running mechanics will break down. When that happens, you are working that much harder to get from point A to point B thus wearing you out even more.
But, to really improve your speed, you also have to understand that this game is a game of full out, short sprints. Thus, you must train like that. Meaning, you have to improve your speed for 5 - 15 yard sprints. Traditional speed work will help with that, plyometrics, resistance training, and overspeed training.
Once that is developed, you have to work on your agility training, or your ability to cut quick. You could be sprinting fast, then all of a sudden the ball moves in the other direction. You have to be able to stop and change direction as fast as possible. Traditional speed work helps with the power, but it is the constant agility training that will make this happen. Cone drills and change of direction drills will be most beneficial.
Unlike most sports, you have to run while holding a hockey stick. This will hinder your ability to hit maximum speed as often as possible. So, when you can you want to pump your arms as efficiently as possible, but so often that is tough to do. You must develop the leg strength to power through these runs and get as fast as you can just by using your leg strength. Basic strength training will be helpful in this area.
Lastly, let me get back to endurance. Endurance training is not running 2 miles in a certain amount of time. That is important at the very beginning of off-season training. As you progress through the off-season and get closer to the pre-season, you will want to do more interval or pattern running. This is more sport specific to a field hockey player's needs.
Basically, you run short patterns that mimic how you move in the game. For example, you have a cone that marks your starting point. You would then run a 10 yard sprint, jog back to the cone, do a 10 yard back pedal fast, jog to the cone, run out 5 yards then cut left for 5, jog to the cone, so forth and so on. You would do 10 of these for 1 set, have them walk back to the cone after the last one, then start another set. Do this for a duration of time and you will be in great shape for the season.
More coaches are starting to get on board with this style of training and I'm telling you, it is the most effective way to get in shape for a sport such as field hockey.
If you play field hockey or know someone who does, we are running a Field Hockey Speed/Agility Conditioning Camp in July. Basically a 3.5 week short boot camp for field hockey athletes starting July 6. All the details are at our website, so click here at http://fitnessplanning.com/fieldhockey.htm and I hope to see you there.
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