Hockeyexercises for technique warming-up

• Set up the situation twice.
• The first obstacle is a speed ladder through which you move sideways. Stand with two feet in the speed ladder and one foot outside.
• Then you encounter three hurdles that increase from low to high, which you must jump over.
• Along the way, take a bag from the bucket with you.
• Which team is the first to have all the bags on the other side and then sprint to the other side as the first team?
• The final sprint can only begin once the last bag is placed!

• Each player receives a number.
• Swiss ball in the middle.
• Players stand in a circle around the Swiss ball.

• Players circle around the ball, sideways or backwards-forwards.
• When a number is called, the player responds, takes the ball and throws it at the players who have run away.
• Add-on: The player who is hit takes the Swiss ball and tries to hit someone else.

• Move around the circle.
• Respond to changes in direction.
• Improvement of movement and focus enhancement.

• Make a lap around the field. Jog along the long sides, walk along the short sides.

• Stand upright, feet hip-width apart. Perform 20 squats at a slow pace.

• Stand upright, feet hip-width apart. Perform 20 jump squats. Start with your arms extended above your head. To give the jump extra power: let your arms fall alongside your body as you bend your knees. Swing your arms back and jump as you move your arms forward and up. Keep your back straight, hips back, feet flat on the ground.

• Perform lunges in three positions per leg. Base position: stand upright with your feet slightly apart. Step your right leg straight forward and bend the knee 90 degrees. Your left knee as close to the ground as possible. Rise up. Step your right leg, with the foot slightly turned forward to the right side. Bend your left knee. Return to base position. Step your right leg back, bend your left knee. Return to the base position. Step your left leg straight forward and bend the knee 90 degrees. Your right knee as close to the ground as possible. Rise up. Step your left leg, with the foot slightly turned forward to the left side. Bend your right knee. Return to base position. Step your left leg back, bend your right knee. Return to the base position.

• Make a lap around the field. Jog along the long sides. Sprint along the short sides.

• The player jumps over the hurdle and then jumps from the landing spot with one leg into the hoop and back for the next hurdle. Repeat this until the end.
• Jump sideways over the hurdle and then jump with one leg into the two hoops. At the outer hoop, jump back next to the hurdle.
• Jump sideways over one hurdle and back. With one large step, jump to the other hurdle, jump over it and back.
• Then sprint to the cone and continue over the ladder.

• Divide the players into groups of 2 or 3 players.
• Position the groups on the left side of the field.
• Give each player a tennis ball.
• At the start signal, the first player from each group runs with a ball to the right side of the field.
• Upon arrival, the player places the ball outside the line and runs back as quickly as possible.
• The next player in the group repeats this with his/her ball.
• When all balls are on the right side and the last player is back, the exercise is completed.
• The first group with all players back wins.

• Take a lap around the field. On the long sides jog, on the short sides walk.
• Stand upright, feet hip-width apart. Make 20 squats at slow pace.
• Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
• Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
  • Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
  • Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
  • Put your right leg back, bend your left knee. Return to base position.
  • Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
  • Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
  • Put your left leg back, bend your right knee. Return to base position.
• Make a lap along the field. On the long sides jog. On the short sides sprint.

• Divide the players into groups of 2 or 3 players and place them on the left side of the field.
• Give each player a tennis ball.
• At the start sign, the 1st player of each group starts running to the other, right, side with a ball.
• Once there, they put the ball outside the line and run back as fast as they can so that player 2 of their group can start running with his/her ball.
• When all the balls are on the right side and the last player has returned to his/her group, it is over.
• The first one back to his/her group wins.

• Two players face each other, both near the bar with 1 ball.
• They play the ball to each other on the forehand.

• Groups of 3 or 4 players.
• 2 players on one side of the bar with ball, the others on the opposite side.
• One player with ball starts walking to the other side.
• Halfway, the player passes the ball to a player on the other side.
• That player takes the ball and now runs to the middle himself and then passes the ball on.
• Once the ball is played, the player continues to run across to the other side.

• Groups of 3 or 4 players.
• 2 players on one side of the bar with ball, the others on the opposite side.
• Same as exercise 2 but now the player does not run straight ahead with the ball but in an arc to the left and then plays the ball.
• When the ball is played, the player continues walking to the other side.

• You put in the middle 2 cones one meter apart. 
• Then you put a pawn on the left and right at 5 meters distance each.
• Player 1 plays the ball to the 2 cones.
  • Player 2 runs to the 2 cones.
  • Runs back while taking the ball in the front hand and hands the ball off to the next one.
• Player 1 plays the ball to the 2 cones. 
  • Player 2 runs to the 2 cones.
  • Runs back again while taking the ball in the backhand and hands the ball off to the next one.
• Player 1 plays the ball to the 2 cones.
  • Player 2 runs to the 2 cones.
  • Runs back again as she drags and carries the ball in the forehand and hands the ball off to the next one. 

• 2 pawns face each other,
  • at a random distance (depends on whether you want to push or flatten, for example).
• Player 1 and 3 stand with pawn A.
• Player 2 stands at pawn B.
• 1 plays the ball to player 2,
• 2 receives the ball.
• After player 1 passes the ball, he runs after his ball towards pion B.
• When player 2 has passed again he runs in the direction of pion A.
• etc. etcde
• You can play this exercise with minimum 3 players, maximum 5 otherwise the intensity will be very low.

• We run as a team from one sideline to the other which is on the other side. 
  • When we get there we jog back as a team and then jog up and down again.
• We divide the group into two equal groups. 
  • So that we can perform the warm-up a bit faster
• We jog to the first pilon there you run backwards back to your starting position. 
  • Then you jog to the second pilon, when you get there you go back to the first pilon.
  • Until you reach the end of the jog you go back to the first pilon twice.
• Knee lift to the pilon
  • heels to buttocks to the next pilon
  • Then lift knee again 
  • The last one is again heel to buttocks 2x
• You start waving your arm forward to the end of the line, back with your right arm.
• Now you're going to swing two arms forward to the end of the line, back with your arms backwards. 
• We jog to the second pilon from there and accelerate with a sideways pass to the pilon on your left or right. 
  • Once there you accelerate again with a forward motion to the pilon in front of you. 2x
• The last one is that we will sprint, you jump 3 times in the light and then perform a constructive sprint to the center of the field or the indicated pilon. 2x
• After this we take a short time to stretch the muscles. 

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).

• The group is divided into 2 groups ( try boys who have to play together in the game across the board (far-mid or all defenders; all midfielders,...))

Playing field : 1/4 of the field over the entire width of the field.

• Exercise : The toss determines which team has ball possession.
• This group tries to visit all the houses on the playing field, after each visit the group has to get a key from the goalkeeper who is standing in a box in the middle of the field.
• You get the key by playing the goalkeeper and he has to kick the ball back to a member of the group.
• The house has to be approached by at least 3 people.
• Then a group member may stand in the house and receive the ball and play it back.
• The team may NOT have someone in the house in advance. 
• Everything goes on time.
• After group 1, group 2 starts. 
• Group 2 has to improve the time of group 1...
• The second version is with defense by the other group. 
• Who scores the most houses in 10 minutes. 
• Scoop is allowed in free space... houses may not be defended by a team...  A house = a square with 4 pilons...