12-Week Field Hockey Training Plan

This plan targets field hockey athletes aiming to improve physical fitness and on-field performance. It includes strength, speed, agility, endurance, and skill training, progressing from off-season to pre-season. Train 4-5 days/week with 1-2 rest days. Monitor intensity, prioritize form, and consult a coach for personalization. Combine with stick-handling practice for optimal results.

Weeks 1-4: Foundation (Off-Season)

Goal: Build aerobic base, strength, and fundamental movement patterns.
Frequency: 4 sessions/week (2 strength, 1 agility/speed, 1 endurance).
Warm-Up (10 min): Dynamic stretches (leg swings, lunges), light jog, stick-handling (e.g., stationary dribbling).
Cool-Down (5 min): Static stretches (hamstrings, quads, hip flexors, shoulders).

Day 1: Strength

• Bodyweight Squats: 3×12
• Push-Ups: 3×15
• Single-Leg Romanian Deadlifts: 3×10/leg
• Plank: 3×30 secmeet
• Stick-Weighted Lunges (mimic stick carry): 3×12/leg

Day 2: Agility/Speed

• T-Drill (agility): 5 reps, 30 sec rest
• Lateral Cone Shuffles: 4x10m, 20 sec rest
• 20m Sprints: 6 reps, 45 sec rest
• Stick Dribbling (figure-8 cones): 3×1 min

Day 3: Endurance

• 30 min jog (70% max heart rate)
• Interval Run: 4x400m at 80% effort, 90 sec rest
• Stick Passing (with partner or wall): 10 min

Day 4: Strength

• Deadlifts (light-moderate weight): 3×10
• Bench Press or Push-Ups: 3×12
• Bulgarian Split Squats: 3×10/leg
• Side Plank: 3×20 sec/side
• Stick-Weighted Rotational Twists: 3×15

Weeks 5-8: Build (Off-Season)

Goal: Increase intensity, improve change-of-direction (COD) speed, and add complex movements.
Frequency: 5 sessions/week (2 strength, 2 agility/speed, 1 endurance).
Warm-Up/Cool-Down: Same as Weeks 1-4.

Day 1: Strength

• Squats (moderate weight): 4×10
• Incline Push-Ups: 4×12
• Single-Leg Box Jumps: 3×8/leg
• Plank with Shoulder Taps: 3×40 sec
• Stick-Weighted Side Lunges: 3×12/side

Day 2: Agility/Speed

• 5-10-5 Drill (pro-agility): 6 reps, 30 sec rest
• Acceleration/Deceleration Sprints (10m sprint, 5m backpedal): 5 reps, 40 sec rest
• Stick Dribbling (slalom cones): 4×1 min
• Reaction Drill (partner calls direction): 3×10 reps

Day 3: Endurance

• Fartlek Run: 20 min (alternate 1 min fast, 2 min slow)
• 6x200m Sprints at 85% effort, 60 sec rest
• Small-Sided Game (3v3 or 5v5): 15 min

Day 4: Strength

• Deadlifts (moderate-heavy weight): 4×8
• Dumbbell Bench Press: 4×10
• Nordic Hamstring Curls: 3×8
• Russian Twists (with stick): 3×20
• Single-Leg Glute Bridges: 3×12/leg

Day 5: Agility/Speed

• Box Drill (4 cones, 10m square): 5 reps, 30 sec rest
• 30m Sprints with Stick: 6 reps, 50 sec rest
• Zig-Zag Dribbling (cones): 4×1 min
• Lateral Hops (over low hurdle): 3×15/side

Weeks 9-12: Peak (Pre-Season)

Goal: Maximize power, speed, and game-specific fitness.
Frequency: 5 sessions/week (2 strength, 2 agility/speed, 1 endurance).
Warm-Up/Cool-Down: Same as previous weeks.

Day 1: Strength

• Squats (heavy, ~80% 1RM): 4×8
• Plyometric Push-Ups: 4×10
• Power Cleans or Dumbbell Snatch: 3×6
• Plank with Leg Lifts: 3×45 sec
• Stick-Weighted Diagonal Chops: 3×15/side

Day 2: Agility/Speed

• Illinois Agility Test: 5 reps, 40 sec rest
• 40m Sprints with Stick: 6 reps, 60 sec rest
• Stick Dribbling (tight cones, 3D skills): 4×1 min
• Multi-Directional Drill (partner mirrors): 3×12 reps

Day 3: Endurance

• Beep Test or Yo-Yo Intermittent Recovery Test: 1x max effort
• 8x150m Sprints at 90% effort, 45 sec rest
• Scrimmage (7v7 or 11v11): 20 min

Day 4: Strength

• Front Squats: 4×8
• Weighted Pull-Ups or Inverted Rows: 4×10
• Single-Leg Pistol Squats: 3×8/leg
• Weighted Russian Twists: 3×20
• Explosive Step-Ups: 3×12/leg

Day 5: Agility/Speed

• Hexagon Drill (jump in/out): 5×6 reps, 30 sec rest
• 20m Shuttle Sprints (5m x 4): 6 reps, 50 sec rest
• Stick Dribbling (under pressure, partner defends): 4×1 min
• Bounding (power skips): 3x15m

Additional Notes

• Skill Work: Dedicate 1-2 hours/week to stick-handling, shooting (drag flicks, hits), and tactical drills (e.g., penalty corners). Practice with a partner or coach.
• Nutrition: Consume a high-carb, moderate-protein diet (e.g., 55% carbs, 25% protein, 20% fat). Hydrate well (2-3L water/day). Post-training: protein shake or meal within 30 min.
• Recovery: Sleep 7-9 hours/night. Use foam rolling and stretching to prevent injury. Ice baths or massage for intense weeks.
• Progress Tracking: Log sprint times, strength gains, and skill improvements. Use GPS trackers (if available) to monitor game-like movements.
• Injury Prevention: Focus on proper form, especially in strength exercises. Strengthen hamstrings and core to reduce knee/lower back strain, common in field hockey.

This plan aligns with elite training principles (e.g., Australian Institute of Sport) and can be adapted for beginners by reducing intensity/volume or for advanced athletes by increasing weights/reps. Combine with regular match play for optimal development.