Sports training
Field hockey warm-up: the Warming-up Hockey sample session
Warming-up Hockey was built by the Royal Dutch Hockey Association and the Dutch consumer safety institute VeiligheidNL, and it's the only field hockey warm-up tested on injuries. This is a sample session from the programme's development paper, for players aged 16 and over; the trialled programme changes week by week and has versions by age and sex. In Dutch youth teams that used it, injury rates were lower (4.1 against 6.4 per 1,000 hours of hockey), but the teams chose their own group, and after allowing for age and sex the difference could be chance; days lost to injury were clearly lower. Do it at least twice a week, before training or a match. You need your stick, a ball and some cones.
Preparation (4 minutes)
- Treadmill jogging2 rounds, 3 minutes in all with the next 4 drillsIntermediate · Quads, Calves, Glutes · 3D demoDribble and triple the ball with your stick, slow then fastEasier: Treadmill walkingHarder: Sprint intervals
- SkippingPart of the same 3 minutesBeginner · Calves, Hip flexors, Quads · 3D demoOn each leg, slow then fastEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- Standing marchPart of the same 3 minutesBeginner · Hip flexors, Abs, Glutes · 3D demoLow knee lifts on the move, slow then fastHarder: Standing band hip flexion
- Fast skippingPart of the same 3 minutesBeginner · Calves, Quads, Hip flexors · 3D demoHigh knee lifts, slow then fast; then heel flicksEasier: SkippingHarder: Forward cone hops
- Treadmill runningPart of the same 3 minutesIntermediate · Quads, Calves, Glutes · 3D demoStride out, then sprintEasier: Treadmill walkingHarder: Sprint intervals
- Shuttle runs2 rounds, 1 minuteAdvanced · Quads, Glutes, Calves · 3D demoStick drill: dribble to 4 cones 10 m apart, simulating ball control and a pass at alternate conesEasier: Treadmill jogging
Movement skills (3 minutes)
- Single-leg hop and stick1 round, 1 minute: 10 m on the left leg, back on the rightIntermediate · Quads, Glutes, Calves · 3D demoJump as high and far as you can and land on the same leg, steadyEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
- Forearm plank1 round, 1 minute: hold 20 s, left leg up 10 s, right leg up 10 s, hold 20 sIntermediate · Abs, Shoulders, Glutes · 3D demoBack completely straightEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
- Heel-elevated deep squat (slant board squat)10 reps, 1 minuteIntermediate · Quads, Glutes, Adductors · 3D demoHeels on your stick, arms overhead, squat deep and standEasier: Bodyweight squatHarder: Deep squat hold
Hockey skills (4 minutes)
- Lateral hop to sprint2 minutesIntermediate · Quads, Calves, Glutes · 3D demoJump sideways on one leg to the first cone, turn and sprint 20 m, slow down, dribble back; twice on each legEasier: Three-point sprint startHarder: Single-leg lateral hop
- Shuttle runs2 minutesAdvanced · Quads, Glutes, Calves · 3D demoCones run: sprint forwards over 4 m and back over 2 m, along 40 m of cones; dribble backEasier: Treadmill jogging
Tips
- At least twice a week, before any training or match, all season. In the trial, coaches ran it in a median 93.5% of sessions; keeping it going indoors was the hard part.
- The full programme changes each week and has versions for ages 8 to 9, 10 to 11, 12 to 15 and 16 and over, in a Dutch app; this is one published sample.
- Hamstrings and groins: add the Nordic and Copenhagen programmes on non-match days with our hamstring and groin injury prevention workout. Their evidence comes from football.
- Masks when defending penalty corners, and shin, ankle and mouth protection, as the field hockey page explains.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
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A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
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A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the field hockey warm-up: the warming-up hockey sample session take?
About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A step, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 9 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.