Speed Training for Field Hockey



18.04.23



By Free Motion Physiotherapy





Speed is a game defining physical quality in Field Hockey and can give you a huge advantage.


It could be the difference between winning a race to the ball, making a crucial interception, closing down a drag flicker at a short corner, creating separation and space on the pitch, and ultimately produce a higher number of goal scoring opportunities whilst minimising attacking threats in defence.


This blog aims to highlight some key concepts around speed from a performance perspective, as well as how to improve it through some guidelines and suggested exercises.



WHAT IS SPEED?



Speed in its simplest terms is how fast something moves (technically referred to as ‘velocity’). From an athletic perspective, we typically talk about sprint speed, but can sometimes confuse the terms ‘acceleration’ and ‘speed’. For clarity: Acceleration - the rate at which an athlete can increase their speed Speed - the fastest possible velocity that an athlete can achieve (the point at which they can no longer accelerate) Speed is about how fast you can sprint at maximum velocity whereas acceleration is reaching top speed as quickly as possible. Acceleration is typically the first 10-20m (even 5m) which could be the difference between gaining possession or not



When talking about speed in hockey, there are a few things to consider:



• During a game most players will change direction at least every 5 seconds.

• It will usually take about 50m for the average player to reach top speed which means that in a game of hockey, unless you see a player sprinting the distance of half the pitch in a straight line, hockey players tend not to reach top speed.

• The constraints of carrying a stick, fatigue, and the low positions of hockey players also limits players reaching top speed.

• We are more likely to see acceleration and deceleration taking place on the field due to the nature of the game. It therefore stands to reason that when trying to improve speed in hockey, we need to focus on acceleration and agility. Guidelines to Improve Acceleration: 1. Focus on increasing stride frequency – higher number of steps taken per minute. 2. Increase stride length – focussing on the amount of force produced with each stride. Weighted training and plyometrics will contribute to and improve the force produced.


It therefore stands to reason that when trying to improve speed in hockey, we need to focus on acceleration and agility



GUIDELINES TO IMPROVE ACCELeRAtioN



1. Focus on increasing stride frequency – higher number of steps taken per minute.

2. Increase stride length – focussing on the amount of force produced with each stride. Weighted training and plyometrics will contribute to and improve the force produced.

3. Improved mechanics – this includes body position while sprinting, footwork, and agility in changing direction as fast as possible and reaction time. These are great ways to optimise movement efficiency.

4. Increased elasticity- this is the elastic qualities of our muscles and tendons, which act as springs to exert and recycle force. The faster we sprint, the more elastic we need our muscles to be. This can be achieved by regularly practicing top speed running as well as with plyometric exercises.



GUIDELINES TO IMPROVE AGILITY



​1. Focus on mobility and flexibility – limited hip range will affect your ability to change direction at speed, so include mobility exercises

2. Maintain Core strength – The core connects your upper and lower body and allows control and stability when running. Better control = better agility.

3. Improve proprioception by including plyometric and multidirectional exercises.



SUGGESTED EXERCISES TO IMPROVE ACCELERATION AND AGILITY:



Wall Running:



Wall Running:

• Lean your body 45 degrees to the ground with your hands against a wall, keeping your arms parallel to the ground.

• Your feet should be behind your hips and your core should be tight

• Your body should form a straight line from head to toe.

• Raise one leg so that the ankle is beneath the hips and then march alternating legs.

• Keep your focus on maintaining core control and driving the feet into the ground.

• Don’t let your heels touch the ground, they should be slightly raised off the floor.



Box jumps



Box jumps are fantastic for explosive power using your own body weight.

• Stand in front of a box/step with feet shoulder width apart and a comfortable distance away from the box/step.

• When ready, descend into a quarter squat while swinging your arms downward.

• Rapidly jump up onto the box/step making sure to fully extend your hips while swinging your arms upward.

• Make sure you land as gently as possible.


Similarly, don’t get caught up worrying about how high the box/step is. The goal here is to jump as high as you possibly can. This isn’t going to change as the box/step gets higher. Bulgarian Split Squats: This replicates the demands of sprinting while developing hip stability.



Bulgarian Split Squats:



This replicates the demands of sprinting while developing hip stability.

• Stand with a bench, chair or step behind you.

• Reach back with one leg, resting your foot on the bench. This is your starting position.

• From here, gradually descend under control until your back knee lightly touches the ground.

• Make sure to keep your torso neutral, and your hip flexed slightly in the bottom position.

• Finish the movement by pushing the grounded leg into the floor, driving back up into the starting position.



Box jumps



Lateral jumps are a plyometric exercise that uses your bodyweight to work muscles throughout your body.

• Perform lateral jump exercises by beginning in a standing position with your feet hip-width apart. • Bend your knees and hips to lower yourself into a quarter-squat position.

• Perform an explosive vertical jump with a lateral movement to your side.

• Repeat this jump toward the opposite side and continue this movement back and forth for the desired number of repetitions.



X Drill – Agility Training:



The X Drill is a popular cone drill used to improve agility and footwork.

• This drill works on forward, lateral and diagonal agility.

• This drill uses 4 cones arranged in a 5 by 5 metre box.

• During the drill, the athlete faces straight ahead standing at cone 1. To start, take a step at the cone diagonally across the box and sprint to it. Change direction and shuffle to the next cone, turn at a 45- degree angle and crossover diagonally back to the third cone, then either turn and run or shuffle to the starting cone.



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