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.
