Hockey Strength & Conditioning: How do you build fitness for hockey?

Field hockey is a dynamic and fast-paced sport that places unique physical demands on players. Whatever your role in the side, be that slapping the hockey ball, drag flicking into the top corner or accelerating off the mark to block a shot, to excel in this game, athletes need to possess a combination of strength, endurance, speed, agility, and quick decision-making. In this article, we will delve into the key aspects of building fitness specifically tailored for field hockey players. By understanding the physical demands of the game and crafting a comprehensive fitness program, players can enhance their performance on the field.

What are the physical demands of hockey?

Before designing an effective fitness program, it's crucial to analyse the specific physical demands of field hockey. The game requires players to engage in sudden bursts of sprinting, rapid changes in direction, explosive jumps, and quick bursts of acceleration. Additionally, players must maintain a high level of cardiovascular endurance to sustain their performance throughout the match. Understanding these demands is essential for creating a training plan that addresses the unique requirements of the sport.

What should a hockey fitness program include?

Strength Training

Building a solid foundation of strength is vital for field hockey players. Strength training not only enhances power in movements like striking the ball and pushing away from opponents, but it also helps prevent injuries. Incorporate exercises like squats, deadlifts, lunges, and the bench press to target muscle groups across the body.

Agility and Speed

Agility is a key factor in field hockey, as players need to quickly change direction, evade opponents, and manoeuvre around the astroturf. Agility drills involving rapid and random change of direction or “COD” drills can improve players' ability to react swiftly and maintain control while navigating the pitch.

Cardiovascular Endurance

Given the non-stop nature of the game, players need to maintain a high level of cardiovascular endurance. Incorporate interval training, such as sprints followed by periods of active recovery, to simulate the game's intensity. This will improve players' ability to sustain their energy levels over the course of a match. Hockey players need to be comfortable with operating at many intensities so it is important to include everything running wise from steady state running to maximal sprint training.

How often should a hockey player train?

A common question among field hockey players is how often they should train. Ideally, players should aim for a well-rounded training routine that includes both on-field practice and off-field conditioning. A balanced approach could involve:

On-field Practice

Regular team practices focusing on game-specific skills, tactics, and strategy. These sessions help players refine their techniques and teamwork whilst getting miles in the legs and giving you a chance to apply your S&C training in a practical situation.

Strength and Conditioning sessions

Incorporate strength and conditioning sessions 3 to 4 times a week. This will vary depending on the stage of the season with more training in the off-season compared to the season in order to keep you as fresh as possible.

Rest and Recovery

Adequate rest is essential for adequate recovery to elevate performance levels and reduce the risk of injury. Ensure players have at least one or two days of complete rest each week to allow their bodies to recover. Once again, this will change depending on the stage of the season.

What are the best exercises for hockey players?


This compound movement targets the lower body, building strength in the quadriceps, hamstrings, and glutes. It mimics the crouched position players often adopt during the game, aiding in explosive movements.

Lateral Plyometric Jumps

These jumps enhance lateral explosiveness and agility, helping players quickly change direction and evade opponents. Mix it up, get creative and become comfortable with moving sideways explosively.

Plank with Shoulder Taps

Core stability is crucial in field hockey. This plank variation engages the core while also challenging stability around the shoulder, an added extra for movements in hockey involving the upper-limbs.

Medicine ball rotational throws

For a powerful drag flick or slap, the upper body needs to be able to rotate powerfully. This can be worked on by having a solid base and throwing a medicine ball maximally to your side, rotating over your front knee.

In conclusion, a well-designed strength and conditioning program tailored to the demands of field hockey can significantly enhance players' performance. By addressing strength, agility, cardiovascular endurance, and utilising key exercises, players can improve their skills, endurance, and overall game performance. Balancing training frequency and allowing ample rest ensures that players progress without risking burnout. With a strategic approach to fitness, field hockey players can elevate their game to new heights.


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