Hockeyexercises for u21

• A defender stands 1 metre inside the circle and plays the ball to a forward positioned at the penalty spot. Immediately after the pass, the defender is allowed to apply pressure on the ball. The play continues until a goal is scored or the ball is out of play. Both the forward and the defender remain in position to participate with the remaining 4 balls.
• The defender cannot do much with the 5 balls and aims to be a disruptive factor by applying pressure on the ball or deflecting the cross. If the defender intercepts the ball, they must push it away and start with the next ball.

• A player outside the penalty spot plays the ball hard to a forward on the baseline. After receiving the ball, the forward must quickly approach the goal circle and then plays the ball out in a 2 versus 1 situation (or 3 versus 1 with ball 3). This forward remains in position to participate with the remaining balls.

• A player dribbles the ball into the circle and passes it to one of the 3 forwards within the yellow circle. This is followed by a 3 versus 1 situation around the goal. After passing the ball, this player is done and does not continue in the attack.

• The rotation occurs in a cycle: player at left pass > player at penalty spot > player at right pass > player outside right penalty spot > defender > player outside left penalty spot. Then you repeat, meaning it is a cycle.

• This exercise cannot be done without a goalkeeper.

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.

• The exercise consists of three different roles: attacker, defender, and teammate. Each role has specific tasks that contribute to the aim of the exercise.

• Receive the ball from the teammate with a defender directly at your back.
• Try to win the duel by:
  • Dribbling the ball through the small goal made of cones, which is positioned in the centre of the field.
  • Passing the ball to your teammate, which is only possible after a few seconds.
• The aim is to outplay the defender and utilise one of these opportunities.

• Start directly at the back of the attacker and try to take the ball away.
• Keep the centre and the ball-goal line well covered, just like in a match.
• Results as a defender:
  • Best result: you win the ball or the attacker commits a foul.
  • Second possibility: the attacker passes the ball to the teammate, which is acceptable.
  • Worst result: the attacker gets past you and through the small goal made of cones.

• Start with the ball and pass it to the attacker.
• Begin running immediately after the pass, around the outside of the cones.
• Once you are past the last cone, the ball can be played to you.

Objective

• Find a foot in the circle or shoot between the posts.

Setup

• Play two versus two or three versus three, where one defender initially starts in a disadvantageous position and must first catch up with the ball before fully participating in the duel.
• The exercise is conducted on one side but can be applied to both sides of the field.
• The group can be split into two teams, or the defenders can defend for three rounds and then pass on their bib.

Execution

• The ball starts with the defender at the top of the circle, who passes the ball to the outside.
• The attacker receives the pass, and the round begins immediately after the reception.
• The attackers try to score, while the defenders attempt to regain possession of the ball.
• If the defenders regain possession, they must dribble the ball over the 23-metre line.

• Number the sequence in which the balls are played. After a shot on goal or a cross for a player who tips, the player must continue running to a tipping position.
• Follow the ball sequence when rotating, so you move away from the play and do not cause obstruction.
• The player starts in the circle with an obstacle next to them (e.g., a board or mini-goal).
• The trainer plays the ball in with a bounce towards the player. The player may only touch the ball twice: first touch over the obstacle, second touch to shoot on goal.
• After the shot, the player continues to the second post.
• Another player runs with the ball along the edge of the circle, followed by a 'defender' who only shadows.
• The player with the ball tries to run past the defender's stick and shoot on goal into the far corner.
• After the action, players continue to their next starting positions.
• Player 3 passes the ball to a player on the penalty spot for a one-on-one with the goalkeeper.
• After the pass, player 4 rotates to starting position number 1.

• Use tennis balls instead of hockey balls for the first ball to promote technical perfection.

• 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.

• Players A, B, and C are positioned on a line.
• The ball has gone over the sideline by the opponent.
• Player A quickly restarts play.

• Player A runs to the balls and restarts play with a self-pass or by passing to Player B or C.
• Players B and C run simultaneously with Player A and make themselves available.

• Communication between players.
• Delivering accurate passes.
• Creativity in play development.
• Effective movement to be available for a pass.

• Keep the centre closed.
• Push the attackers to the sides.
• Do not commit too early to the ball.

• Red starts at the penalty spot and moves to position 1. Player 1 passes the ball to Red, who then finishes.
• Afterwards, Red moves to position 2, receives the ball, and finishes.
• Meanwhile, Player 1 has passed the ball to Player 2.
• Player 2 executes a move towards the baseline and passes to Red at the penalty spot. Red finishes directly.
• Finally, Player 4 delivers a hard pass (push or hit) to Red, who tips the ball in.

• Keep the ball within the team and apply pressure when not in possession.

• Divide the field into a large playing area.
• Play with two teams against each other.
• The team in possession tries to keep the ball within the team for as long as possible.
• The other team applies pressure to regain possession of the ball.
• Switch roles after a certain period or when the ball is regained.

• 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.

• Blue begins with the attack against red.
• After the attack, two players from blue go to defend.
• Red takes over the attack against the two defenders from blue.