Pre-season Fitness: Preparing for Field Hockey Success

As another field hockey season approaches, players, coaches, and parents are gearing up for the intense pre-season period. This time is critical for laying a robust foundation of fitness, skills, and mental preparation. Pre-season training is not just about getting fit; it's about building endurance, strength, speed, and mental resilience to ensure players are ready to excel when the competition starts. Let's explore how each group involved in the game—players, coaches, and parents—can make the most of this essential phase.

For Players

As a field hockey player, pre-season is your opportunity to transform your physical and mental game. Here's how you can make the most of this time:

Endurance Building: Prioritise aerobic conditioning with activities like interval and tempo runs. These workouts will help boost your cardiovascular fitness, ensuring you can sustain high performance throughout the game.

Strength Training: Implement full-body workouts focusing on core stability, leg strength, and upper body conditioning. Exercises such as squats, lunges, and push-ups will enhance your power on the field and reduce injury risk.

Agility and Speed: Incorporate agility drills such as ladder drills, cone drills, and shuttle runs to enhance on-field quickness. This training will improve your ability to manoeuvre during offensive and defensive plays.

Mental Preparation: Develop your mental resilience with visualization and mental rehearsal techniques. Visualising successful plays and maintaining a positive mindset can boost your confidence and performance under pressure.

Weekly Routine Suggestion:

• Monday: Aerobic conditioning and basic skill drills
• Wednesday: Strength training with core focus
• Friday: Agility and speed drills
• Sunday: Active recovery and mental preparation sessions

For Coaches

Successful pre-season training requires a well-structured approach that prepares your team physically and mentally. Here’s how you can maximize the effectiveness of your programme:

Comprehensive Training Plans: Design training sessions that alternate between strength, endurance, and skill-based conditioning. Ensure each session has a clear objective, be it enhancing speed or honing specific game skills.

Skill Integration: Combine physical conditioning with tactical drills. This approach reinforces learning and ensures skills are developed in a game-representative context.

Monitoring Progress: Establish benchmarks for endurance, strength, and speed. Regularly measure these benchmarks to track progress and adjust training as needed to keep players motivated and improving.

Injury Prevention: Integrate flexibility exercises and proper warm-up/cool-down routines to dismiss injuries. Dynamic stretches pre-session and static stretches post-session are crucial for maintaining flexibility and preventing injuries.

Weekly Schedule Suggestion for Teams:

• Monday: Fitness assessment and aerobic conditioning
• Tuesday: Rest or light technical skills
• Wednesday: Strength training and flexibility
• Thursday: Team tactical drills
• Friday: Game simulation and agility work
• Saturday: Recovery and mental conditioning activities

For Parents

Supporting your child through the field hockey pre-season can make a significant difference in their confidence and readiness. Your role is as vital as ever in this phase:

Encouragement and Motivation: Recognise the effort your child is putting into training and offer positive reinforcement. Celebrate small victories and improvements to boost their self-esteem.

Nutrition and Recovery: Ensure your child is following a balanced diet that supports intense training. Encourage proper hydration and rest, which are pivotal to recovery and sustained performance.

Creating a Supportive Environment: Be involved and interested in their training routine. Show up to practice sessions if possible, or discuss their goals and experiences during family time.

Helping with Routine: Assist in creating a balanced routine that includes time for homework, training, rest, and leisure. A structured schedule will help them manage time effectively and reduce stress.

Conclusion

Pre-season is a pivotal time for all involved in field hockey—players, coaches, and parents alike. By focusing on endurance, strength, agility, and mental conditioning, players can prepare comprehensively for the upcoming season. Coaches can harness this period to build a unified and well-prepared team, while parents provide the essential support system their children need to succeed. No matter where you stand on the field, remember that your role in the pre-season preparation is crucial to the team's overall success.

Let's actively share your pre-season experiences on social media and connect with others on similar journeys. Check out more detailed training plans and tips on Inside Hockey’s blog.

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What's one unique pre-season tip or routine that has significantly improved your performance or your team's cohesion?

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