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Field hockey conditioning workout
Field hockey demands a crouched posture, sprints, changes of direction and rotational hits. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the lower back, hamstrings and ankles.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Goblet squat · 3 sets × 10 reps
- Dumbbell Romanian deadlift · 3 sets × 10 reps
- Alternating lunges · 3 sets × 10 reps
- Superman · 3 sets × 12 reps
Session 2
- 10-metre sprints in a low position
- Trunk rotation with a resistance band · 3 sets × 10 reps
- Side plank · 2 sets × 30 s
- Single-leg stand · 2 sets × 30 s
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do field hockey conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at field hockey?
No: well programmed, strength training improves power, speed and injury resistance.
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