Strength and Conditioning

Strength Training for Field Hockey

Although minimal research exists on strength/power training for field hockey, other field/court team sports have been well documented.  

The below variables have all been found to beneficial to develop in a strength training environment to ensure players are robust and ready for the demands of field hockey (6): 

• Maximal strength
• Grip strength
• Lower body power
• Rotational power

It has been found that in the weight room when:

• Following a linear periodisation model
• Completing whole-body compound movements (such as a squat and deadlift)
• With an emphasis on free-weights (such as dumbbells, kettlebells and medicine balls which have a stability demand) (6)

Maximal strength in players after 8-12 weeks has increased which is important for robustness and resilience to injury risk (6). 

In addition to this, the use of exercises involving a holding or carrying capacity (such as deadlifts, farmers carries and chin ups) has been found to improve grip strength in field hockey players which is important for ball striking and swing speed (6). 

A large portion of the strength and power requirements of field hockey resides in the players ability to produce and control rotation (6). This force needs to be transferred from the hips to the shoulders and expelled through the hockey stick into the ball. Majority of the types of exercises that replicate this involve a medicine ball and throwing or slamming such as slams, chops and rotational throws to develop rotational power. 

Some examples have been provided below. 

Lastly, Olympic lifts such as the clean and snatch provide a pathway for force transference through triple extension and high-velocity movement which may be beneficial for field hockey. However, there is no rotation component which is important for hockey specific movements such as the drag-flick (6). Olympic lifts can be modified to challenge transverse and frontal plan stability (a rotation component) by catching the lift in a split stance or staggered stance to provide a more specific application to the drag-flick in field hockey (6). 

Stop – Check Your Learning

4. What are all of the important physical requirements both on the field and in the gym for hockey?
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