Field hockey is a demanding sport. It requires endurance for sustained effort, speed for general play, and strength to hold your position over the ball and to hit. But, if you lack physicality or speed as an aspiring hockey player, there is no need to worry.
You can improve all these qualities through weight training and tremendously boost your field hockey performance. If you are thinking of the workouts you must include in your weight training for field hockey, keep reading and find them here!
Weight Training Workouts For Field Hockey
Hockey strength training exercises are similar to the regular strength training exercises. But the only difference is in the time and frequency of these exercises. For instance, there are some exercises that a hockey player does during pre-season training and other during off-season workouts. Plus, these workouts focus on all the muscle groups to enhance the strength and speed of the player. Below, you can find the different weight training workouts considered the best for speed and Strength training for field hockey. Let’s look over them one by one:
Bench Press
Though bench press sounds like a basic exercise, it is an important part of weight training for hockey players. The workout focuses on your biceps, triceps, deltoid muscles (located in the chest and upper muscles), and pectorals to build strength. To perform the workout, lay on the bench and keep your back flat. While performing the workout, do not arch the upper back to gain strength. After that, lift the rod out of its stand, lower it down to the chest, and then put it back in a controlled position. Make as many repetitions as possible.
Squats
Squats help you a lot in building extra strength, and the good part is that you can perform the squats with basic equipment such as dumbbells, kettlebells, and barbells. When performing the dumbbell squat, you can hold the squats in different positions, like on your shoulders, chest, or sides. To perform this workout, you will need two dumbbells, which you will keep on your sides. It is an effective exercise for your calves, glutes, and quads. First, stand up with your feet apart (the distance between feet should equal the width of your shoulders), palms face each other, and keep the dumbbells on the sides. When performing the dumbbell squats, keep your back straight and squat until your thighs parallel the floor. After that, push through your feet to rise back to the standing position.
Hang Cleans
Hang cleans is one of the best weight training exercises. The field hockey players can be included in their workout program. The exercise trains the whole body, and you will find it effective for every body part, from the arms to the legs. Hang cleans engages the core and is beneficial in building the leg and arm muscles, which greatly helps during the game. Hold the rod at the shoulder-width grip and press your heels inwards to perform the workout. Then, lift the rod to your chest and give it all your strength. Hold the rod for some time and put it back on the ground. Now, you can start the workout again.
Romanian Deadlifts
The workout targets many muscles simultaneously; it is also a complex exercise. You will need weight plates and a barbell to perform this exercise. First, stand tall with your feet at a distance and then hold the barbell in both hands in front of your thighs. Start the workout with a little bend in your knees and then roll the shoulders back (drawing up the shoulder blades towards the spine to engage the upper back). Keep the shoulders pulled back like this position while performing the exercise. Inhale the air and press the glutes back, making your torso lean towards the floor. But ensure that you are not tipping forward at your waist.
You need to keep the barbell close to the thighs, and if there is a distance (of several inches) between the barbell and your body, roll your shoulders back and pull the barbell closer to your body. The arms should be hanging down naturally, keeping the barbell closer to you. You will feel a stretch in your hamstrings. Also, it is not necessary to take the barbell to the floor. It will be perfectly fine to stop the movement as the barbell reaches the knee height. Now, you will exhale the air and stand up. You can also use your back or core to stand up. After completing your set, replace the barbell on the rack.
Pull-Ups
The pull-ups will be the best workout to make your strikes forceful. The exercise is effective for the upper arm and strengthens your shoulders. For the pull-ups, take the pull-up rod in the pronated grip, where the palms will not be facing you. The distance between your arms will be greater than your shoulders. Now, you will pull up towards the rod using your back strength and upper arms. Ensure that your chin is above the pull-up rod. Make as many repetitions as you can. For the chin up, hold the rod in the supinated grip (palms will be towards you) and pull yourself towards the rod until your chin becomes closer. Try to get your chin higher than the rod when performing the exercise. It is the best workout for the biceps and forearms.
Rest and Recovery
If you want to get the most out of your workout, giving your body time for rest and recovery is necessary. Therefore, you can take a gap of one or two days to let your body muscles repair and grow better. Remember that many workouts target almost every muscle of your body. So, it is crucial to give them some time to heal.
It is also a great way to avoid the knee injuries common among hockey players. Also, the rest prepares your body to accept heavy weights, which is better than limiting yourself to lower weights. You will find it an effective strength-building strategy, especially if you are inexperienced. So, for better results, add the balanced weight training workouts to your routine and take a break to recover if you want to achieve the targeted results.
Conclusion:
Various weight training workouts can improve your speed and boost your strength. So, whether you lack speed or want to improve strength, add bench presses, squats, deadlifts, hang cleans, and pull-ups to your field hockey fitness program. These exercises are effective for different body parts, strengthen the muscles, and ultimately improve your performance in the field.
