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Hockey Session (Performance Phase): Interval, Sprint and Speed Training

Profile Summary

Ben Goddard
Name: Ben Goddard
City: Hedge End
Country: United Kingdom
Membership: Adult Member
Sport: Hockey
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Description

Complete these exercises both during the season and in the off-season

Hockey Session Plan Drill (Colour): 15m Return Shuttles

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Hockey Session Plan Drill (Colour): 15m Return Shuttles
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15m Return Shuttles

  • Start on the baseline
  • Player has 15 seconds to sprint as far up the pitch as possible and get back too!
  • 5 sit ups forfeit if player doesn't make it back in time
  • 8 reps, 2 min rest, Complete another set

Increase reps as fitness increases

Hockey Session Plan Drill (Colour): 23m Shuttles

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Hockey Session Plan Drill (Colour): 23m Shuttles
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23m Shuttles

  • Player starts on 23
  • Player to sprint to the middle and complete 3 reps of a plyometric exercise, then sprint to the halfway line
  • Complete 4 reps then a 1 min rest
  • Complete 3 reps
Possible Plyometric Exercises:
  • Jump Squats
  • Split Jumps
  • Burpees
  • Tuck Jumps
Increase reps/Decrease rest as fitness improves

Hockey Session Plan Drill (Colour): 16m Sprints

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Hockey Session Plan Drill (Colour): 16m Sprints
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16m Sprints

  • Player starts on the baseline with back turned to the pitch
  • Turn and sprint to the marker (16m)
  • Walk back recovery - 20 seconds
  • Once 20s has finished, repeat 4 reps
  • Complete 3 sets with a 1 min rest between

Decrease rest time as fitness improves

Hockey Session Plan Drill (Colour): Interval Training

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Hockey Session Plan Drill (Colour): Interval Training
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Interval Training

Complete an interval session for any Cardio exercise of your choice

  • Complete at RPE 7-9 for 1 min followed by 15-20s rest
  • Repeat for 12 mins (1 set)
  • Complete 2 sets
  • Extend time gradually as fitness levels increase
Hockey Session Plan Drill (Colour): Pair Reaction Sprints

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Hockey Session Plan Drill (Colour): Pair Reaction Sprints
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Pair Reaction Sprints

  • Player 1 on the line with player 2 stood behind
  • Player 1 can stand, lay, crouch (Use any variation and direction)
  • On the first command, player 1 starts sprinting to the 23
  • On the second command, player 2 chases down p1
  • Repeat and switch positions

Build 3D sessions in seconds
Access to 1000’s of sessions
Professionalise and modernise your coaching
Used by the world’s best coaches
US$
75
per year
Join today

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