Hockeyexercises
- Practice the clean passing of a ball the proper acceptance of a ball.
- Then the player finishes on target and runs to an action he has made.
- A pushes the ball to B. (look, aim and hit the forehand of your teammate)
- B takes the ball. (hands apart, standing actively, feet apart stick to the ground)
- B pushes the ball to C who accepts the ball and takes it straight to the other side.
- Take on the ball. ( ball on stick, hands apart, ball slightly in front of you)
- Lines up the ball and finishes on the goal.
- D pushes the ball when B has played the ball to C right away.
- B must therefore turn around immediately and pay attention.
- B takes the ball and makes a forehand pass
- B passes the ball to E.
- E takes the ball and gives another pass towards the 2nd post.
- C runs into the ball E gives and changes its direction.
- The ball starts centrally.
- Is passed to the back.
- The winger runs in with a defender in his back.
- The winger gets the ball from the back and passes it to the cdm.
- After this it is a 5 against 4.
- (Strikers, cam, cdm and winger against 4 defenders).
- A 3 v 2 with running lines set out, expanded to a 4 v 3.
- Red plays on white and then taps the other red pilon before getting into the ball and passing it wide to blue.
- Blue returns the ball to white who has run on and the three players play a 3 v 2 on orange.
- Can be extended to a 4 v 3 with an extra defender and attacker in the circle.
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 seconds bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups
You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag one of the runners.
Handicaps:
- Turn right/left only.
- Knees high.
- Hopping.
- Backwards (don't fall!) etc.
Outside you can set up a closed course with hats or cones.
- Defence: focus on man coverage
- Attack: running in
- Depending on the level of the player, put a bit larger or smaller.
- Can also be mirrored with a backhand finish.
- Ball starts at red.
- White runs back to give support and gets the ball.
- When they take the ball, they accelerate to the side where blue has walked to.
- Red makes the point of the triangle backwards and is played.
- Blue runs deep and white goes to the head of the circle.
- Blue is played and passes the ball to the player on head circle who scores.
Points of attention:
- Acceleration on take-off
- After a pass follows a run
- High ball pace
- Look at what is happening and anticipate
- Searching for eye contact
Possibly expand to
- 3:1
- 2:1
- or 3:2
- Choose 1 warming-up exercise from the warming-up list
- Receive the ball straight from the front
- A starts with the ball, B comes running in
- A pushes the ball to B
- B receives the ball with the forehand
- Takes the ball around the pawn and drives towards the goal
- Push the ball on the goal
- Push + take forehand
- A starts with the ball and drives forward and push the ball to B
- B takes the ball on the forehand and turns away over the forehand side
- B drifts a little more and pushes the ball towards the goal
- Choose 1 warming-up exercise from the warming-up list
- Drift with a fast tempo
- They go through the big slalom
- They accelerate after turning around the cone
- Pay attention to their posture
- Drift and pass
- A and B both start with 1 ball
- They both drift forward to the cone in the middle
- They go around the pawn A push the ball to C, B push the ball to D
- Then the other 2 start to run
- Choose 1 warming-up exercise from the warm-up list
- Pass the ball between duos
- 1 player starts with the ball and pushes the ball to the other player
- When you have played the ball, you run to another spot
- Then you get the ball back and the other also runs to another spot
- They will continue like this
- Push the ball towards each other
- Put 2 players opposite each other and only one gate
- Let them push the ball over through the gate
- Make the gate smaller and smaller to make it difficult for them
- Choose 1 warming-up exercise from the warming-up list
- Drift and freeze
- The players stand in a row with a ball
- They are going to drift to the other side with the ball
- You as trainers call a couple of times stop
- They then stop the ball with the backhand
- Pass and take
- The player pushes the ball to you as trainer
- They pass and then you play the ball back to the player who passed on
- They take the ball and drifts a little further to push the ball into the goal
- Pay attention to the posture of the drift and the play of the ball
- A starts with the ball and wants to score with their team in the small goal
- The 2 defenders want to take the ball away and score in 1 of the 2 small goals
- Task of the attackers is to play the ball to the free player
- take the forehand, turn away and accelerate
- A starts with the ball and pushes it to B
- B receives the ball with his forehand
- Turns away and accelerates drifting around the cones
- Shoots at goal with a flat ball
