hockey

• A defender stands 1 metre inside the circle and plays the ball to a forward positioned at the penalty spot. Immediately after the pass, the defender is allowed to apply pressure on the ball. The play continues until a goal is scored or the ball is out of play. Both the forward and the defender remain in position to participate with the remaining 4 balls.
• The defender cannot do much with the 5 balls and aims to be a disruptive factor by applying pressure on the ball or deflecting the cross. If the defender intercepts the ball, they must push it away and start with the next ball.

• A player outside the penalty spot plays the ball hard to a forward on the baseline. After receiving the ball, the forward must quickly approach the goal circle and then plays the ball out in a 2 versus 1 situation (or 3 versus 1 with ball 3). This forward remains in position to participate with the remaining balls.

• A player dribbles the ball into the circle and passes it to one of the 3 forwards within the yellow circle. This is followed by a 3 versus 1 situation around the goal. After passing the ball, this player is done and does not continue in the attack.

• The rotation occurs in a cycle: player at left pass > player at penalty spot > player at right pass > player outside right penalty spot > defender > player outside left penalty spot. Then you repeat, meaning it is a cycle.

• This exercise cannot be done without a goalkeeper.

Objective

• Improve running technique and endurance.

Execution

• Exercise 1: Ladder Drills and Sprints
  • Use a running ladder for the first exercise.
  • Perform the ladder drill twice, using a different technique each time (e.g., 1 foot per square and 3 steps forward, 1 step backward).
  • After the ladder, sprint to the first cone, make a sharp 90-degree turn, and sprint to the next cone.
  • Repeat this pattern to the last cone and then walk back to the start.
  • Start a second round if necessary.
• Exercise 2: Figure Eights with Ball and Stick
  • Use cones to mark the turning points of the figure eight.
  • Each player runs a figure eight with ball and stick, attempting to make a sharp 90-degree turn.
  • This exercise is repeated four times.
  • Split the group in two so that each group performs an exercise.
  • Switch exercises once both groups have completed their rounds.
  • Only one player can be active per figure eight.

Summary

• Each player performs the following in total: 2x ladder drill, 4x figure eights, 2x ladder drill, and 4x figure eights.

Objective

• Find a foot in the circle or shoot between the posts.

Setup

• Play two versus two or three versus three, where one defender initially starts in a disadvantageous position and must first catch up with the ball before fully participating in the duel.
• The exercise is conducted on one side but can be applied to both sides of the field.
• The group can be split into two teams, or the defenders can defend for three rounds and then pass on their bib.

Execution

• The ball starts with the defender at the top of the circle, who passes the ball to the outside.
• The attacker receives the pass, and the round begins immediately after the reception.
• The attackers try to score, while the defenders attempt to regain possession of the ball.
• If the defenders regain possession, they must dribble the ball over the 23-metre line.

• Number the sequence in which the balls are played. After a shot on goal or a cross for a player who tips, the player must continue running to a tipping position.
• Follow the ball sequence when rotating, so you move away from the play and do not cause obstruction.
• The player starts in the circle with an obstacle next to them (e.g., a board or mini-goal).
• The trainer plays the ball in with a bounce towards the player. The player may only touch the ball twice: first touch over the obstacle, second touch to shoot on goal.
• After the shot, the player continues to the second post.
• Another player runs with the ball along the edge of the circle, followed by a 'defender' who only shadows.
• The player with the ball tries to run past the defender's stick and shoot on goal into the far corner.
• After the action, players continue to their next starting positions.
• Player 3 passes the ball to a player on the penalty spot for a one-on-one with the goalkeeper.
• After the pass, player 4 rotates to starting position number 1.

• Use tennis balls instead of hockey balls for the first ball to promote technical perfection.

• Drive the attacker over the line of the person opposite you.

• The players are positioned opposite each other.
• The aim is for the attacker to pass the defender and drive over a line.
• The defender must guide the attacker to a chosen side.

• Defence: Choose a side where you want to direct the attacker.
• Analyse why it does not work if the attacker does not go that way.
• Pay attention to your stance and position relative to the attacker.
• Make conscious choices in your defensive technique.

• Delay the play as a defender. Taking the ball is fun, but not the main objective.

• The attacker starts at the 23-metre line and plays the ball straight to the defender.
• The defender plays the ball back to the attacker.
• After the return pass, the play is open and both players can move freely.

• Always keep both hands on your stick.
• Carefully decide when to step towards the ball.
• Pay attention to your position relative to the attackers.

• This exercise can be performed on both sides of the field.

• A passes the ball to the advancing B.
• B passes the ball to the advancing C.
• B and D make a simultaneous running action.
• B (pivot) moves outward and offers themselves towards the sideline.
• D moves inward and seeks a position in the circle.
• B dribbles into the circle and passes to the chosen circle position of D, where D runs in.

• A rotates to the position of C.
• C rotates to the position of B.
• B rotates to the position of D.
• D rotates to the position of A.

• Place a player blindfolded at the top of the circle.
• The player may choose to hit, flick, or push.
• The objective is to get the ball into the goal without being able to visually aim.

• The players move freely among each other on the field.
• Each player has a water pistol.
• The objective is to spray each other as much as possible while staying as dry as possible yourself.
• Move quickly and stay alert to avoid getting wet.