Hockeyexercises for u13

Objective

• Improve running technique and endurance.

Execution

• Exercise 1: Ladder Drills and Sprints
  • Use a running ladder for the first exercise.
  • Perform the ladder drill twice, using a different technique each time (e.g., 1 foot per square and 3 steps forward, 1 step backward).
  • After the ladder, sprint to the first cone, make a sharp 90-degree turn, and sprint to the next cone.
  • Repeat this pattern to the last cone and then walk back to the start.
  • Start a second round if necessary.
• Exercise 2: Figure Eights with Ball and Stick
  • Use cones to mark the turning points of the figure eight.
  • Each player runs a figure eight with ball and stick, attempting to make a sharp 90-degree turn.
  • This exercise is repeated four times.
  • Split the group in two so that each group performs an exercise.
  • Switch exercises once both groups have completed their rounds.
  • Only one player can be active per figure eight.

Summary

• Each player performs the following in total: 2x ladder drill, 4x figure eights, 2x ladder drill, and 4x figure eights.

• A passes the ball to the advancing B.
• B passes the ball to the advancing C.
• B and D make a simultaneous running action.
• B (pivot) moves outward and offers themselves towards the sideline.
• D moves inward and seeks a position in the circle.
• B dribbles into the circle and passes to the chosen circle position of D, where D runs in.

• A rotates to the position of C.
• C rotates to the position of B.
• B rotates to the position of D.
• D rotates to the position of A.

• Player A passes the ball to Player B.
• Player C moves into the space along the sideline and accelerates in that direction.
• Player C receives a hard pass from Player B.
• Players C and D play a two-on-one against the defender in red.

• Improve coordination and teamwork in numerical advantage situations.

• If the defender regains possession of the ball, they attempt to score in the small goal on the side.

• Player 2 makes a run around a cone and receives a pass from Player 1.
• Player 1 continues towards the end line and overlaps Player 2.
• Player 2 advances slightly and returns the ball with a short pass back to Player 1.
• Player 1 dribbles the ball along the end line.
• Meanwhile, Player 3 receives the ball back and finishes on the goal.

• Player A passes the ball with a slap or hard push to Player C.
• Player C runs in and deflects the ball wide in one motion to Player B, who is also running in.
• Player B receives the ball on the run and accelerates with the ball on the stick to the edge of the 'dotted circle'.
• At the edge of the circle, Player B delivers the ball with a hard push to Player C, who has run around the cone and is offering themselves.
• Player C receives the ball just outside the circle, takes it into the circle with one touch, and strikes at the goal.
• Then Player C receives a firm ball played to the second post by Player D and deflects it towards the goal.
• Rotate in order: A to B, B to C, C to D, D to A.

• Player A passes the ball with a slap shot or hard push to Player C.
• Player C runs in and bounces the ball in one motion wide to Player B, who is also running in.
• Player B receives the ball on the move and accelerates with the ball on the stick towards the edge of the 'dotted circle'.
• At the edge of the circle, Player B passes the ball with a hard push to Player C, who has run around a cone and is offering support.
• Player C receives the ball just outside the circle and takes it into the circle with one touch to then hit towards the goal.
• After the hit on goal, Player C receives a 'rebound' ball played by the trainer from the baseline and finishes it on the goal.
• The players rotate in the order: C to A, A to B, and B to C.

• Player 1 passes the ball to Player A.
• Player A receives the ball and dribbles around the cones.
• Player A takes a shot on goal, using both backhand and forehand techniques.
• After the shot, Player A positions themselves immediately for the second ball.
• 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 should be passed to while in motion and indicate where they want the ball.
• Substitution: 1-A-2-B-1, etc.

• Player 1 passes the ball to Player A.
• Player A receives the ball and dribbles around the cones.
• Player A finishes on the goal (backhand or forehand).
• 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 should be played to in stride/movement and indicate where they want the ball.

• Player A passes the ball to the incoming Player B.
• Player B passes the ball to the deep-moving Player C.
• Player D makes a forward run and receives the ball from Player C.
• Player D dribbles into the circle and passes towards the penalty spot to the incoming Player A.

• Player A rotates to the position of Player B.
• Player B rotates to the position of Player C.
• Player C rotates to the position of Player D.
• Player D rotates to the position of Player A.

• 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.