Dynamic Strength and Conditioning for Field Hockey 

• Create a multi-purpose, dynamic training program for the success of your team
• Build a solid training foundation through strength training and core work
• Teach your athlete’s how to properly translate explosive movements from the weight room to on the field

Year Round Speed, Agility and Quickness Training for Field Hockey 

• Make conditioning a year round focus for optimal performance
• Create consistency for the athletes to enhance their ability as the season goes on
• Learn how important the need for recovery is for the development of athletic performance

Purchase these two Field Hockey DVDs together and save $10:

Barry Kagan’s Field Hockey Strength Training 2-Pack

Goalkeeping from A to Zink 

• Develop quicker, more explosive goalkeepers
• Learn proven techniques and 20 drills to teach footwork, kicking, lunges and more
• Instruction is suitable for beginners and advanced players alike

Stick Work Progressions for Field Hockey

• Build speed and quickness while carrying the ball
• Develop open field receiving skills and elimination skills
• Progress from simple drills to more complex drills

With the win, Maryland now owns more national titles than any other school, besides Old Dominion, who has nine. Maryland or North Carolina have won the last six NCAA titles and have met six times in the championship game. Sunday was the first time a championship game went to overtime since 1994.

Speed, agility and quickness are three necessary ingredients for success in any sport, but most particularly in the fast-paced game of lacrosse. Whether it’s a making an effective split dodge or coming away with possession at the face-off X, having superior speed, agility and quickness will ultimately play a huge role in determining your success on the field.

By following these drills designed by Alan Stein, professional strength coach and owner of Stronger Team Strength and Conditioning Services, athletes will be able to make major strides with their overall speed and agility development while maximizing their athletic potential. Athletes will see improvements with their communication skills, mental focus and hand-eye coordination as well. Plus, the drills use minimal equipment, so they can be done anywhere by anyone and on any kind of budget.

This week’s workout is a standard warm-up intended to raise the body’s core temperature and make the muscles more relaxed. The workout — which should last between 5-15 minutes — features movement preparation, where the goal is to get athletes to go through all of the fundamental athletic movements they will need on the field.

In these speed and agility drills, eight key movements and motions are used: Forward Sprints, Back Pedals (focus on leaning forward with your chest out over knees), Side Shuffles (do not cross feet while ankles, knees, hips and shoulders stay square), Side Runs (waist and above stays square, but ankles, knees and hips facing the side), Jumps (stay stationary and vertical and land easy), Pivots (one leg moves in quarter pivots in one direction while other leg remains flat on the floor), Twists (running in one direction but looking another way) and Athletic Stance (keeping a wide base and a low center of gravity).

The following is a standard warm-up session aimed at improving overall speed and agility. Drills should be conducted for about 45 feet (half of a basketball court) before repeating over.

Speed, Agility and Quickness Workout #1

Drill 1: 3 Steps Forward and 1 Step Backward on Left (Go right, left, right and then step back with the left foot)

Drill 2: 3 Steps Forward and 1 Step Backward on Right (Go left, right, left and back on the right foot)

Drill 3: 3 Steps Backward and 1 Step Forward on Left (Go right, left, right and then forward with the left foot)

Drill 4: 2 Steps Forward and 2 Side Shuffles (Jog two steps and then laterally shuffle two steps. Stay nice and low with your hips square)

Drill 5: 2 Steps Back Pedal and 2 Side Shuffles (Same as before, just with back pedals)

Drill 6: 2 Steps Forward and 2 Cariocas (Focus on quick hip turns with your feet)

Drill 7: 2 Steps Back Pedal and 2 Cariocas

Drill 8: 2 Side Shuffles and Reverse Pivot (After pivot, you will be facing the opposition direction)

Drill 9: 2 Side Shuffles and Front Pivot (Same as before, just with a front pivot instead of back)

Drill 10: High Knee and Butt Kick Combo (Give two high knee kicks followed by two butt kicks and repeat. Always be moving forward)

Drill 11: Cross-Country Skier (Switching places with your feet and always moving forward. Legs will stay fairly straight but not stick-straight. Feet are always flat on the floor)

Drill 12: Basic Forward Skip with Arm Swing (Repeat with a backward skip and arm swing)

Drill 13: Lateral Skip with Arm Swing (Always be facing forward)

Drill 14: Basic Skip with Lateral Hip Movement (Skip and then rotate your hip out on the second hop. Repeat with high knee Out to In. Just opposite direction with knee from before)

Drill 15: Frankenstein Skip (Leg is extended straight out as shoe meets fingertips)

Drill 16: Carioca with High Knee Punch

Drill 17: Carioca with Quick Feet (Fast touches with feet out front and behind; rapid fire)

Drill 18: Skip with Dead Leg Left (Right leg is just trailing behind. Repeat with opposite side)

Drill 19: Forward Jog with Lookbacks (Every couple of steps forward, rotate, look back and put out your outside hand)

Drill 20: 45 Degree Angle Cuts – (Zig Zags forward. Stay low. Repeat with backward cuts. Give two drop steps and then switch directions. Similar to a basketball defender)

This workout can be seen on the Championship Productions DVD “130 “Pro Power” Speed, Quickness and Reaction Drills.” To view additional warm-up drills and more speed, agility and reaction workouts, visit our Performance Training homepage.

Basic Tactics for Field Hockey
30 Individual Skill Development Drills for Field Hockey
Advanced Game Acceleration Tactics for Field Hockey
Coaching Technical Skills for Field Hockey

All Access Maryland Field Hockey Practice with Missy Meharg
All Access Duke Field Hockey with Beth Bozman
The Ultimate Field Hockey Practice Plan

In just six years at Duke, head coach Beth Bozman has turned the Duke field hockey program into a top tier unit, as the Blue Devils have been a consistent presence in the national rankings. Bozman’s team advanced to four consecutive Final Fours from 2003-06, finishing as the national runner-up in three of those occasions (2003-05).