Hockeyexercises for u14

• 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.

• Player A starts with the ball and passes to Player B.
• Player B receives the ball and passes to Player C.
• Player C receives the ball and plays it wide to the advancing Player A.
• Player A receives the ball, creating a 3 versus 2 situation against the defenders.
• Defenders start in the circle and may step out as soon as Player C has received the ball.
• Attackers attempt to score on the large goal.
• Defenders score in the small goal at the sideline.

• We play a 3 versus 3 match with an emphasis on communication between attackers and defenders.
• How do you position yourself and how do you get open for your teammates?
• Players A, B, and C form a team. The first pass goes to player B, from where the 3 versus 3 begins.

• The defenders apply pressure on the ball and try to prevent the attackers from playing through the centre of the field.
• They ensure that the axis of the field is well defended.
• If they win the ball, they score in the small goal on the side of the field.

• A switches the ball to B.
• B switches the ball to C.
• Once C has received the ball, the 5 versus 3 begins.

• Maintain speed.
• Ensure the ball can always be returned.
• Pass over the backhand side of the opponent.
• Keep the field wide and long.
• Communicate with each other.
• Use in-out movements to receive the ball.

• Close the centre axis.
• Block forward passing lines.
• Communicate with each other.
• Keep them outside the circle.
• If they enter the circle, apply pressure on the ball.
• If it is too difficult, allow a tackle back runner to participate.

• Improvement of fitness and transition.

• Play out a two-versus-one situation through the centre with a shot on goal.
• In case of a foul or goal, a three-versus-three follows at the side towards the centre line.
• A guard pass is mandatory in this situation.
• There are 10 seconds available to create a shot in the two-versus-one.
• There are 10 seconds available for the three-versus-three.
• With a guard pass in the three-versus-three, the new two-versus-one begins immediately.