Specialized training for passing, shooting, and agility
Circuit training is not one exercise, but a series of high-intensity, resistance exercises designed to build muscle and cardiovascular fitness. This type of training also targets fat loss at a much higher rate than traditional aerobic exercises, such as running. A circuit can be completed at any time and works well when you have limited space and equipment.
Below are a few different strength-building exercises used for field hockey circuit training. Choose four or five exercises that work the muscles you want to focus on. Perform each exercise in the circuit for a specified amount of time (in the descriptions below). Take short rests between each exercise and longer rests between each circuit set. The workout should last about 20 minutes. If you have fewer exercises in your circuit, you may want to repeat the set. Complete a series of circuit training two to three times a week.
These exercises are specific to field hockey because you will be jumping back and forth over your stick. Each exercise should be done for 30-60 seconds. Listed below are several different exercises to complete using your stick:
- With both feet together, jump back-and-forth : Place your stick horizontally in front of you. With both feet together, jump forward and backward over the stick.
- With the feet apart, jump back-and-forth: Place your stick horizontally in front of you. Step over the stick with your right foot, then follow with the left. Then, step backwards with your right foot, then follow with your left. Increase your speed. Your rhythm should be “over, over, back, back.”
- With the right foot, jump back-and-forth: Place your stick horizontally in front of you. With your right foot, jump back-and-forth over the stick.
- With the left foot, jump back-and-forth: Place your stick horizontally in front of you. With you left foot, jump back-and-forth over the stick.
- With both feet together, hop sideways: Stand parallel to your stick. With both feet, hop side-to-side over the stick.
Mountain Climbers strengthen the muscles in your feet and legs. Make sure you keep proper form to gain the maximum results. To complete a mountain climber:
- Start in the push-up position: Lay face down with your palms placed shoulder-width apart on the floor, lined up with your shoulders. Curl your toes against the floor to support yourself. Straighten your arms to lift your body. Make sure to keep your back straight.
- Bend your right leg at the knee and, in a quick motion, bring your knee forward to your chest. The ball of your right foot should be in contact with the ground when your knee is at your chest.
- Then, bring your right leg back to its original position.
- As you are bringing your right leg back into its original position, repeat the second step with your left leg.
- Continue alternating back-and-forth between both legs, constantly (and quickly) bringing one leg forward and one leg back simultaneously.
- Complete this exercise at a fast pace for 30-60 seconds.
A burpee is a good cardio and strength-building exercises for field hockey players. These exercises are simple, yet effective — very few exercises target as many muscles groups in so few movements. A burpee basically combines a squat, push-up, and vertical leap.
- Squat down. Extend your arms down towards the ground, on the outside of your legs. Touch the ground with both hands, fingertips pointed straight forward and touching the ground.
- Lower your body by simultaneously placing your palms on the floor and kicking both of your legs backwards at the same time. This will put you in the push-up position.
- Complete a push-up: Lower your body by bending your arms at the elbows until they form a 90-degree angle. Make sure to keep your body and back straight throughout the push-up.
- Now, bring (jump) both feet forward to your chest and between your arms.
- Jump into the air and extend your arms toward the sky.
- Land in the starting position.
- Repeat this exercise 10 times. Do it quickly, with no breaks in between.
- This is one set (this number can vary depending on your preference). Repeat the set 10 times.
Work It Out
When you are circuit training, make sure you are working at high intensity. That is, keep your heart rate up and take short breaks between each exercise. Remember to breathe so oxygen can get to your muscles.
These workouts will help you get into shape faster than running or jogging. Additionally, they will strengthen the leg muscles needed for proper hockey technique. As an added bonus, you will burn fat faster with circuit exercises than aerobic exercises. So if you’re one of those people who hate running, circuit training is the workout for you!
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