Hockeyexercises for u13

• Distribute balls over three cones: red, white, and blue.
• Red starts with a ball, dribbles towards the circle, and performs a passing movement at the cones on the edge of the circle.
• Red then shoots at the goal.
• At that moment, white dribbles with a ball towards the baseline and makes a loop around the cones.
• White looks for a pass (preferably perpendicular) towards red who has come forward after the shot.
• Red receives this pass and shoots at the goal (this can also be done directly without receiving).
• Red then continues towards a post or the penalty spot.
• Blue gives a hard pass to the spot where red is positioned.
• Red preferably tips this ball.

• Rotate in the sequence: red > white > blue.
• At least 3 forwards, 4 is also possible, and preferably with a goalkeeper.
• With 3 forwards: play with rebound.
• With 4 forwards: maximum 1 quick rebound and then rotate to avoid long waiting.

• Start on the right side of the pitch.
• Pass the ball to the forehand of the drag-flicker.
• Use a feeder and a pusher for the execution.

• Direct on goal: The drag-flicker shoots directly at the goal after receiving the ball.
• Push to feeder for tip-in: The pusher returns the ball to the feeder for a quick tip-in towards the goal.
• Slide to the left: After receiving the ball, the drag-flicker slides the ball to a player on the left side for a shot on goal.

• Improve defensive and offensive techniques in an indoor hockey situation.

• Blue defends, red attacks.
• Blue plays the ball via the boards to a red team member on the centre line.
• After the reception by red, a 3 versus 2 situation starts with blue defending and red attacking.
• After the first pass from red, the defender on the centre line may join the play, turning it into a 3 versus 3 situation.

• Change the exercise to a 4 versus 3 situation for extra challenge.

• Player 1 passes the ball to Player 2.
• Player 2 receives the ball and plays it back to Player 1.
• Player 1 receives the ball and passes to Player 3.
• Player 3 runs with the ball on the forehand towards the right back corner.
• Player 3 turns closed to the inside and passes back to the top of the circle.
• Player 1 has moved towards the top of the circle after passing to Player 3 without creating a shadow.
• Player 1 receives the ball and finishes high on goal.

• Player 1 moves to the position of Player 3.
• Player 3 moves to the position of Player 2.
• Player 2 moves to the position of Player 1.

• A passes the ball to B.
• C moves towards the space on the sideline and accelerates in that direction.
• C receives a strong pass from B.
• C and D play a two against one against the red defender.

• Improve coordination and teamwork in situations of numerical superiority.

• If the defender recovers the ball, attempt to score in the small goal on the side.

• Duration: 30 seconds
• On forearms and toes
• Back straight, abdominal muscles tightened
• Do not sag!

• Duration: 30 seconds
• Lie on your back, hands behind your head
• Bring your elbow alternately to the opposite knee
• Steady pace, focus on control

• Duration: 30 seconds
• Lie on your back, knees bent
• Hips up, tighten abdomen and glutes
• Hold, return slowly

• Duration: 30 seconds
• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally with ball or bottle

• Duration: 2x 30 seconds
• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Duration: 30 seconds
• Lie on your stomach
• Arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Core training

Execution

• Sprint within 35 seconds (adjust time if necessary).
• Touch the line with your hand when turning.
• Follow the course: from the backline to the 23-metre line, back to the backline, to the centre line, back to the backline, to the 23-metre line, and back to the backline.
• Take 30 seconds rest and repeat the sprint.

• Improving the basic skills of pushing, receiving, and finishing.

• Player A passes the ball wide across the entire width to the right.
• Player B receives the ball openly and plays it deep to Player C, who has run towards the line.
• Player C immediately plays the ball wide back to Player B, who positions themselves there.
• Player B passes the ball to Player D, who positions themselves from outside the circle.
• Player D runs with the ball along the baseline back into the circle and plays the ball to the top where Player A is now positioned.
• Player A shoots at the goal.

• B to A
• A to C - white to blue
• C to D - blue to orange
• D to B - orange to red
• B to A - red cone to white

• Player 1 passes the ball to Player A.
• Player A receives the ball and dribbles around the cones.
• Player A finishes on goal.
• After the shot, Player A positions themselves immediately for the second ball.
• Almost simultaneously, Player 2 passes the ball to Player B.
• Player B dribbles the ball around the circle and passes to Player A.

• Timing: Pay attention to when Player 2 starts.
• After the shot, Player A must switch immediately and position themselves.
• Player A must be passed to in stride/motion.

• The exercise is performed on both sides of the field.
• Start with a dribble and push the ball to a teammate.
• Continue running to the top of the circle.
• Receive the ball back and finish with a shot on goal.

• Player A starts with the ball and passes to Player B.
• Player B receives the ball and passes directly back to Player A.
• Player C moves wide and receives a firm pass from Player A.
• Player B moves towards the circle and gets the ball back from Player C, who cannot play forward due to a defender.
• Player B receives the ball, accelerates towards the circle, and strikes at goal.