hockey drills for Condition
- Let the team run for about five minutes and then continue with the following exercises:
- put out the pilons as shown in figure one.
- Have the team make two rows on the sideline at the height of the 23-metre line.
- Perform the following running exercises on the dotted line:
- - Knee lifting (constructive 50%, 80%, 100%).
- - Heel to buttocks (building 50%, 80%, 100%).
- - Sideways
- - Cross step.
- - And finally, release the arms.
- Open reception,
- Accelerate & push pass out of the barrel (alternate with other techniques such as stroke, push pass, backhand pass).
- A flats to B (A runs after own ball);
- B takes it open and runs around the pilon.
- B accelerates with the ball stuck to the stick and plays the ball through the gates to A.
- From the back line to 23 m line in 30 sec 3x back & forth.
- 30 sec rest, then repeat.
- H1 level 4x (start competition half) 80% within time should be achievable.
- Pay attention to turning speed.
- Start low to quickly get on track.
- Carry energy in the turn.
- For larger groups, make 2 groups.
- Group one start on back line, group two on 23 meter line. When group one is running, group two is resting (30 seconds).
- Put out a square of 10 by 10 meters.
- A player is placed at 3 pilons.
- One pilon remains empty.
- The player with the ball plays to the pilon without a player.
- The player standing diagonally runs to the pilon and receives the ball. And so on.
- In this way, the next goal is reached:
- a lot of movement,
- playing while running
- take it in motion.
- It works just like a normal game only now there's a square in the middle.
- If a shot or other foul is made, or if the ball has been out of bounds, the trainer throws/plays in a new ball from inside the square.
- The ball does not necessarily go to the same team or at the place where the foul was made.
- The size of the field depends on the number of players.
- Set up hats/pilons in such a way that they resemble a frying pan with a handle.
- The children are the eggs and dribble with the ball around the frying pan, they can always walk over the handle.
- The tagger is the cook, who likes to fry a delicious omelet with 3 eggs.
- So the cook tries to tag 3 eggs but is only allowed to walk over the handle 3 times.
- Each tagged egg is placed in the frying pan.
- How long does the cook need to tag the 3 eggs?
Place 15 to 20 pilons over a distance of about 40 metres from the back line towards the middle line, in a straight line. The spacing between them at the basic form should be 2 meters.
Make 2 rows of players that are positioned behind the back line. The players do their exercise on both sides of the pilons at the same time towards the end of the series of pilons. There they turn and dribble with a wide curve back to the beginning. When the first two are at the fourth pilon, the next two can start.
Put players with an equal physical capacity next to each other. You can put players next to each other based on their positions (defender versus defender, attacker versus attacker).
1. On the signal the front 2 players start.
2. Sprint 2 pilons forward and then 1 pylon backward.
3. Keep your face forward, so don't turn during the exercise.
4. The intensity is 90% of the player's maximum speed. Especially the forward runs (starting) have to be explosive and with short steps.
5. At the end of the series of pilons you turn with a wide bend and dribble back slowly to the starting point.
6. Repeat this exercise once.
1. Identical to the basic form, but now with the pilons in a different pattern: between the first 2 pilons is 1 meter, between the next pilons 2 meters, then 3 meters, 4 meters and finally 5 meters. After this you reduce distances again (respectively 4, 3, 2 and 1 meter space between the pilons). In total you will have 18 pilons.
2. Identical to the basic form, but now with a different pattern: between the first 3 pilons 1 meter, the next 2 pilons 5 meter, then again 3 pilons with 1 meter, 2 pilons with 5 meter. After this, place the same pattern again (4 times the same pattern in 1 line, with a total of 18 pilons).
3. Identical to variation 3, but now you don't place the pilons in a straight line, but in curves.
4. You make a straight line of pilons and arrange them as you see fit. Make sure there is a lot of variation.
5. Identical to variation 4, but now with curves.
Intensity of the exercise
The intensity is 90% of the maximum effort. Panting, should be present in the forward runs, because they are highly explosive. Good body control and athletic posture should be maintained, EMI 7/8.
- Start from a standing position with your feet together and hold the medicine ball close to the chest.
- Step out with one of your feet until the knee has an angle of 90°.
- If all goes well, you now have a gap between your legs through which the ball can pass
- Pass the ball through your legs to your other hand
- Depending on the length of your arms, you will have to bend slightly forward to do this
- Return to your starting position and repeat the exercise with your other leg. Repeat this exercise 5 - 15 times per leg and build it up gently
- Muscle group: buttocks and legs
- Intensity: low/average
- Duration: 3 - 6 minutes
- Put 4 pilons in a T-shape.
- 5 meters next to each other (between 3,2 and 4) and 10 meters in front (between 1 and 2)
- Start at 1 and run forward to 2,
- then left sideways to 3,
- then right sideways to 4,
- then left sideways to 2
- and backwards to 1.
- Write down the fastest time in 2 attempts.
- Players work in pairs. 1 runs, 1 clocks.
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