Additional information
Prepare your body!
Field hockey is a sport with quick and sudden movements. To prepare for this, it is important to warm up properly before any training session or game.
IMPROVE YOUR GAME – AND PREVENT INJURIES
If you train systematically, you will see results. The programmes below are created especially for field hockey players, and the goal is to prepare the body for the load that comes with this particular sport.
GOGGLES ARE GOOD
In a sport like field hockey, the eyes can fairly easily be hit by a ball or a stick. Using protective eyewear is a good preventative measure.
Exercises
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Leg swing
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Single-leg balance
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Single-leg balance on towel
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Jumping with shoulder contact
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Sidelying-Adduction
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Squat with rotation
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Squat and catch
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Nordic Hamstrings
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Single-leg balance on board
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Dspin
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Single–leg sideways hop
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Speed skating jumps on balance mats
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Copenhagen Adduction long
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Nordic Hamstrings
Leg swing
Purpose: To improve hip flexibility
Support yourself on a partner or wall
Stand on one leg
Swing your leg in all directions
Start slowly and increase the speed and range of motion
3 x 30–60 seconds
Single-leg balance
Stand on one leg
Find your balance
keep knee straight
Cross arms in front of chest
3 x 10-15 seconds
Single-leg balance on towel
Stand on a towel
Find your balance
keep leg straight
Cross arms in front of chest
3 x 10-15 seconds
Jumping with shoulder contact
Purpose: To enhance landings stability
2–leg jumps
Jump sideways up to partners shoulder
Keep 2–feet soft landings with knee over toe
3 x 8–16 repetitions
Sidelying-Adduction
Stabilise upper leg in front of body
Lift lower leg, keep leg extended
3 x 8-16 repetitions
Squat with rotation
Purpose: To improve knee control and upper back flexibility
Perform a deep squat and take one hand to opposite ankle at the bottom
Fully rotate upper body as you straighten up
Keep knees aligned over toes
3 x 8–16 repetitions
Squat and catch
Purpose: To improve reaction time and hip and knee control
Start standing upright with feet hip–width apart
Place your palms on top of partners hands
Your partner unexpectedly drops the balls
Squat and try to catch the two balls
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Single-leg balance on pad
Stand on pad
Find your balance
Keep knee straight
Cross arms in front of chest
3 x 10-15 seconds
Quadrant hops
Purpose: To improve hip and knee control
Make a cross from two sticks
Perform 3-jump combinations in different directions
Land softly with your knee aligned over your toes
3 x 8–16 repetitions
Skating jump
Purpose: To improve hip and knee control
Jump sideways with skating technique
Land with your hip, knee and ankle in alignment
Land softly with a bent knee
3 x 8–16 repetitions
Squat and catch
Purpose: To improve reaction time and hip and knee control
Start standing upright with feet hip–width apart
Place your palms on top of partners hands
Your partner unexpectedly drops the balls
Squat and try to catch the two balls
3 x 8–16 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are siting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Copenhagen Adduction short
Partner stabilises knee, around knee
Lift lower leg and elevate body simultaneously
Maintain alignment
Slow tempo
3 x 6-8 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
Single-leg balance on board
Stand on balance board
Find your balance
Keep knee straight
3 x 10-15 seconds
Dspin
Purpose: To increase stability in landings
Perform a single-leg squat
Rotate towards your non-standing leg at the bottom
Rotate your upper body towards standing leg at the top
3 x 8–16 repetitions
Single–leg sideways hop
Purpose: To improve hip strength and control
Put an elastic band around your waist
Hop sideways against resistance
Focus on soft landings
Keep knee aligned over toes
3 x 8–16 repetitions
Speed skating jumps on balance mats
Purpose: To improve hip and knee control
3 x 8–16 repetitions
Jump sideways into deep knee flexion
Keep knees aligned over your toes
3 x 8–16 repetitions
Copenhagen Adduction long
Partner stabilises leg, around ankle
Elevate leg and body simultaneously
Maintain alignment
Slow tempo
3 x 6-8 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
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Play video
Leg swing3 x 30–60 seconds
Play video
Single-leg balance3 x 10-15 seconds
Play video
Single-leg balance on towel3 x 10-15 seconds
Play video
Jumping with shoulder contact3 x 8–16 repetitions
Play video
Sidelying-Adduction3 x 8-16 repetitions
Play video
Squat with rotation3 x 8–16 repetitions
Play video
Squat and catch3 x 8–16 repetitions
Play video
Nordic Hamstrings3 x 3–5 repetitions
