Hockey drills for all skills

  • Make a triangle with pilons (2 meters between each pilon).
  • Player red starts with ball at the pilon 5 meters away from the triangle.
  • Player red passes to player blue while he dynamically moves towards and around the triangle. 
  • Player blue pivots the ball and plays the ball to player white. 
  • Player white plays the ball back to the starting point (red). 
  • During the exercise, each player runs behind his/her ball.
  • The game starts with a pass from player 1 to player 2
  • Player two gives a clean pass along the line
  • Whereupon player 3 runs towards the line to receive the ball with a backhand
  • Player 4 runs along the pilon and positions himself on the top of the circle or continues running by the tip.
  • A starts with the ball 
  • B presents himself to A
  • A gives a hard targeted pass to B
  • B takes the ball and makes a lift action and accelerates
  • B runs into the circle and gives a directed hard pass to C
  • C runs in and scores with a tip-in 

  • A passes the ball to B
  • B passes the ball back to A 
  • B runs wide and gets a hard targeted pass from A
  • B receives the ball, aligns the ball and finishes on goal
  • Then he runs towards the goal and gets a hard ball from C
  • B causes the ball to change direction by a tip-in

  • A starts with the ball and makes eye contact with B
  • B moves on and indicates where he wants the ball and receives the ball from A
  • He completes his turn and makes eye contact with C 
  • C starts running and gets the ball from B
  • C runs into the circle and shoots at goal
  • Execute exercise on the other side as well 
  • A starts with the ball and plays the ball to B (defender must not intercept)
  • B then has to play the ball back to A (defender may intercept this ball)
  • When A has the ball again he plays it back to C 
  • C takes the ball and plays a 2 against 1 together with A who has ran through
  • Tips for attackers:
  • Keep speed in your game
  • Play over backhand side of opponent
  • See where your fellow player is standing
  • Tips for Defenders
  • Push them to the side 
  • Close the pass line between the attackers.

  • A stands in the box with her back facing towards the back line
  • B calls a colour either Blue or Orange
  • A runs first to the front pilon and taps the pilon. She then runs to the other same coloured pilon and runs around it.
  • B runs a bit with the ball and gives a straight ball to A 
  • A controls the ball while running and takes the ball to the circle and lines up and shoots.
  • The same on the other side

series of exercises to train postural muscles

  • hip crossover
  • scorpion
  • one-hundred
  • left hand on right knee, right hand on right ankle, stretched left leg (15 cm off the ground), shoulders off the ground -> alternate: right hand on left knee, left hand on left ankle, stretched right leg. Slow movement!
  • On hands/knees (shoulders - trunk - legs rectangle). Right leg and right arm open towards ceiling, hips on top of each other. Turning back from here, dogpose, swing left leg up, back to hands/knees. Repeat! Ditto left.
  • Lateral posture, upper leg stretched back, upper arm stretched forward. Bring hand to knee and extend again. Repeat! Same other side.
  • Sitting on right hip, right hand on ground. From here up with left leg stretched towards ceiling and back again. Repeat! Same left.
  • board position. From there, put foot for foot next to your hand and back again. Sequence: first right first, then left first (turn around).
  • Everybody's got a ball, you're facing each other on the 23-metre line. 
  • Left and right is a line of pilons. 
  • The ball is light under your legs, at some point the trainer tells you how to stand (on your left leg, or touch your ankles) then the trainer calls left or right and you have to run to that side as quickly as possible and the ball must lie still on the line with pilons, 
  • If the ball is still on the line, run back to the 23-metre line as quickly as possible. 
  • Whoever is first wins.
  • The pilons are about 3 or 4 metres from the 23 metre line, on both sides. 
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