Hockeyexercises for u16

• 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

Goal

• To practise running through the ball in motion (accepting in the run).

Set up

• 2 players stand in a line (e.g. sideline)
• and 1 player stands 10-20 metres away.
• The first player of the team runs a few metres and then passes the ball to the second player.
• and passes the ball to the person standing alone.
• He starts running roughly at the time of the pass.
• This way, he runs through the ball at the moment he takes over.
• The person who passed then moves to the 1-ling position
• The exercise can be made more difficult by lengthening the distance between passes In addition, a passing move can be made before the pass.

• Divide the group in two.
• Everyone stands in his own free space.
• You can score points by dribbling to the pylon and return to the free space, this is 1 point.
• If you get tapped you have to go back, but it doesn't give you a point.
• After 2 minutes the 2 taggers are replaced.
• (first practice without ball and stick)

• You place 11 pylons at different distances, under each pylon you put a stack of city names.
• Each 2 tries to reach all 11 pylons as fast as possible.
• You dribble to a pylon, take a city map and take it back with you, tap the next one and it runs to another pylon.
• Each city you return to the trainer will be stamped on the 11 city card.
• Who reached the 11 cities first?

  (first practice without ball and stick)