6th February 2017. Who says that you need an ice skating rink and cold temperatures to be able to play hockey? With field hockey, the limitations and equipment costs for ice hockey disappear. Whether you're just getting started with enjoying this fast-paced game or you're looking for ways to improve, training for field hockey is imperative. While ice hockey is a very physical game, movement is much easier due to the smooth, slick surface of the ice. In field hockey, it's all about physical endurance, strong cardiovascular fitness, and the ability to keep on sprinting down the field. Naturally, that's quite a lot of strenuous effort! If you want to find success on the field hockey pitch, you'll need to be adequately prepared to face the challenges every game will throw at you. To that end, it's crucial to develop a training regimen that will help you hone the skills you'll want to use on the field. From practising drills that boost your agility and improve your footwork, to endurance exercises for developing energy reserves, there's lots you can do to improve. Let's take a look at some of the most effective ways to train and develop your skills in field hockey.

 

Develop quickness and endurance with sprints

 

Sprinting is one of the best ways to develop the types of muscle fibres which give you access to quick bursts of energy and speed. It's about more than just running as fast as you can in a straight line, though. There are many possible approaches to sprints a field hockey player might take. Let's consider a few of the ones you might want to try incorporating into your routine. First, if you're working out alone, try the "T-run." In this setup, lay down four cones so they create the shape of the letter T. They should be spaced out with approximately 5 to 10 yards between each of them. Beginning at the bottom of the "T," your goal is to sprint towards the cones at the top. Be mindful of your footwork, you want to be fast and efficient with your steps. Round the cones rapidly, alternating passing them from the left and the right. The goal here to increase your ability to change direction quickly while also building up speed. If you don't have cones, but you do have an open field, try the triangle sprint. You'll run down the field, then cut across diagonally from corner to corner. Once you reach the other side, jog down the length again and then do another diagonal. A set of five of these sprints will not only be challenging; they'll do much to boost your ability.

 

Use circuit training for a quick fix

 

Circuit training is just what it sounds like; you proceed through a "circuit" of short and high-intensity exercises. Though you only spend a little time at each stop on the circuit, the impact of high-intensity interval training means you'll be able to develop more thoroughly as a result. So what are some of the things you might want to include in your home circuit training routine? Since your legs are the primary focus in field hockey, your exercises should reflect that. Shuttle runs, sometimes incorporating standing or tuck jumps at either end, are one option for you to use. Much like the sprints we just mentioned, these help develop fast-twitch muscle fibres. "Mountain climbing" exercises, in which you raise your legs high, are also a good idea to include in circuit training. You'll also want to incorporate squats, though you don't need to use weights, you just want to help improve your flexibility. Try shuttles with stutter-steps or sudden backtracking. Practice changing directly as quickly as possible no matter where you're running. Incorporating jump ropes and exercising with medicine balls are also excellent for inclusion in your circuit. Spend about thirty minutes to an hour rotating between your circuit stations.

 

Drills to help you improve agility

 

Let's take a moment to discuss some further drills you could be doing to improve your speed, acceleration, and control of your body. Before you begin drilling, spend some time warming up with easy jogging or brisk walking. Limber up and get ready for a heavy workout, because you'll want to push yourself to your limits just like you might do in a game. Aim for somewhere between five and ten reps of each drill, and when you're actually playing, consider training heavily several times a week. To improve your acceleration, try what some call the "rolling start." Start off by jogging forward, but after five or ten metres, break into a sprinting run. As you go, introduce some sudden directional changes, like veering to the side or suddenly stepping back. This method enhances control while also improving your ability to come up to speed. Set up cones in a line and run past them in a weaving pattern, or set them up so you can practice controlling your footfalls with ladder drills. The more you do these activities, the faster you'll become. You can even use your stick in drills. By putting your stick down in a horizontal direction, you can use it to jump back and forth. Anything that involves changing direction quickly is an excellent way to improve coordination with your feet.

 

Take on some strength training for extra power

 

While your legs are certainly important to focus on when developing your field hockey skills, we can't neglect the rest of the body, either. You'll want some power stored up in your arms so you can strike the ball with as much force as possible. To that end, strength training with gym machines and weights will be a significant boon to your efforts. Something as simple as dumbbell lifts or curls can help develop additional strength in your arms. You can help build up more endurance for your leg muscles with squats and presses, though. Doing them in a gym setting with a spotter helping you work on the proper form can ensure you build strength safely. Check out rowing machines as well as spin machines for easier ways to develop the leg and core strength that will come in handy in a match. While working with weights doesn't have to be a major component of your field hockey training, it should still play some role. By going through tough sets of endurance exercises, you'll be able to last longer on the field. When other players tire out late in the game, you'll still have some reserves to tap into ? potentially for the game-winning play!

 

Don't forget to spend time training with the ball

 

What would field hockey training be without spending some time actually practising your control of the ball? There are plenty of ball-based drills for you to try as well. Using cones again, set them up as obstacles a reasonable distance apart. Practice weaving the ball back and forth between these cones with your stick. It's harder than it looks! Hone your control of the ball with this drill. Also, drill with pulling the ball back to you as it gets away. For many ball drills, having some of your teammates around is a smart idea. That way, you can have others add to the challenge. Try dribbling the ball at varying speeds, all while maintaining close control of the ball. With the combination of your agility training, you should be able to keep your feet in perfect sync with the ball's position. Don't worry if you don't get it right away, practice will make the entire process like second nature.

 

With the right routine, you can dominate the field

 

The keys to successful field hockey training are variety and consistency. Make sure you mix up your workouts enough that you are targeting multiple areas of the body and developing yourself evenly. At the same time, once you fall into your routine, stick to it for the long haul! You'll see the gains you're looking for when you put your body through its paces over and over with the same exercises. Not only will you gain the ability to control the ball better and handle your stick, but you'll have the energy and agility you need to make the critical plays out on the field. It's time to lace up your shoes and either head to the gym or down to the track ? get your new training regime started as soon as possible.