hockey

• Improve ball control and shooting accuracy.

• Perform a slalom around the cones, moving from left to right twice.
• Turn outwards after the slalom.
• Shoot the ball on goal.

• 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

• Jump on your left foot and hold balance for 10 seconds, then sprint to the red line.
• Repeat on your right foot and sprint to the red line.
• Perform high knees on the spot for 10 seconds, stay on your toes and sprint to the red line.
• Do 5 lunges on your right leg and 5 on your left leg, then sprint to the red line.
• Jump sideways over the line back and forth 3 times, then sprint to the red line.
• Repeat the sideways jumps, but with your back facing the field.

• 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.

• Place all players around the centre circle.
• One player stands in the middle as the tagger.
• Everyone may choose when to run to the other side.
• Try to do this without being tagged.

• Begin with one designated tagger.
• The remaining players have a few seconds to run away.
• When the tagger touches someone, they form a chain by holding each other's hands.
• When a chain of four taggers is formed, it splits into pairs.
• The pairs attempt to tag the remaining players.
• The game continues until all players have been tagged.

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.

• 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.