Sports training
Strength workout for field hockey: legs, hamstrings, groins and trunk
Field hockey's biggest injury burden is in the hamstrings, with knees, groins and ankles close behind. No strength programme has been tested on injuries in field hockey, so this session borrows from programmes tested in other sports: programmes with the Nordic exercise were linked with about half as many hamstring injuries (though the strictest analyses find the effect uncertain), the Copenhagen adductor programme cut groin problems by 41% in footballers, and strength and landing work halves anterior cruciate ligament (ACL) injuries. In young elite players, lead-leg strength training raised drag-flick speed, and the crouch asks a lot of the back, so trunk work finishes the session. You need dumbbells or a barbell, a bench, a light band and a partner or anchor for Nordics.
Warm-up
- Skipping2 minBeginner · Calves, Hip flexors, Quads · 3D demoEasyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- World's greatest stretch3 each sideIntermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
- Side-to-side leg swings8 swings each legBeginner · Adductors, Hip abductors · 3D demoSide to sideHarder: Lizard pose (Utthan Pristhasana)
Jump and land
Rest 60 s between sets
- Lateral bound (skater jump)3 × 4 each sideBeginner · Glutes, Quads, Hip abductors · 3D demoLand on the outside leg with the knee over the middle toes, and holdHarder: Box push-off jump
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoHop forwards and hold the landing for 2 secondsEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
Legs
Rest 90 s to 2 min between sets
- Dumbbell goblet squat3 × 6 to 8Intermediate · Quads, Glutes, Abs · 3D demoStop 1 to 3 reps short of failure. Or barbell back squatsEasier: Bodyweight squatHarder: Back squat with bands
- Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 to 8 each legIntermediate · Quads, Glutes, Hamstrings · 3D demoDrag flickers: one extra set on your lead legEasier: Reverse lungeHarder: Split squat jump
- Single-leg Romanian deadlift3 × 8 each legAdvanced · Hamstrings, Glutes, Abs · 3D demoHinge with your hips levelEasier: Dumbbell Romanian deadlift
Hamstrings and groins
- Nordic curl2 × 5 in week 1, building to 3 sets of 12, 10 and 8Advanced · Hamstrings, Glutes · 3D demoA partner holds your ankles; lower as slowly as you can and catch yourself with your hands. Build over about 10 weeks, as in our hamstring and groin programmeEasier: Slider hamstring curlHarder: Full Nordic curl
- Copenhagen plank1 set each side, 3 to 15 repsAdvanced · Adductors, Abs, Shoulders · 3D demoShort lever first, with your top knee on the benchEasier: Hip adduction machine
Trunk and back
- Side plank2 × 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
- Half-kneeling Pallof press2 × 10 each sideBeginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press
- Bird dog2 × 6 each sideBeginner · Back, Abs, Glutes · 3D demoSlow, with your back stillEasier: Bird dog, one limb at a timeHarder: Bear crawl
Calves
- Single-leg calf raise from a step2 × 12 each legIntermediate · Calves · 3D demoSlow on the way downEasier: Slow calf raiseHarder: Single-leg pogo hops
Tips
- Pre-season: twice a week for 6 to 8 weeks, plus 2 sprint sessions a week (6 sprints of 30 m with 30 s rest in week 1, rising to 12 by week 8, as in a trial in university players). In season: once or twice, with no heavy legs, Nordics or hard jumping in the 48 hours before a match (our suggestion).
- Nordics make hamstrings sore at first, so start at the lowest dose and build up.
- Young players: keep the jumping low (about 60 foot contacts a session, as in a small trial in boys around their growth spurt), with light loads and a coach watching.
- Back pain that lasts more than a couple of weeks, or a teenager's back pain that's worse arching backwards: get it checked, as our back pain and spondylolisthesis guides explain.
- After an ankle sprain, a brace for sport and balance training cut repeat sprains in trials in other sports.
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
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50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the strength workout for field hockey: legs, hamstrings, groins and trunk take?
About 45 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: A wall, A dumbbell, A bench or box, An anchor point, A band, A step. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 11 of its 14 moves have an easier option listed beside them; use them freely.
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.