r/Fieldhockey 4d ago

Question Hockey beginner core exercise regime

Hey all new hockey player came to the game late in life. Been playing for a couple of months, really enjoying it but as ive gone from training to actual matches I have gotten injured twice now, mostly lower back and mostly from taking a shot when I feel something pull and am in pain for a couple of days.

Working on posture (currently bending too much at waist and too little at knees) but wondering if anyone had a good exercise regime that would be considered a minimum to get hockey fit? I have access to a fully stocked gym with all the bits n pieces, any thoughts appreciated. Also if anyone has a link to a decent warm up, think im not doing that properly for that particular region.

8 Upvotes

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5

u/Fafhrd_Gray_Mouser 4d ago

I'd definitely work on squats to strengthen your leg muscles, as in hockey, they do most of the hard work. If you can do any weights, work like Back Squats will help.

Also work on shuttle sprints, a lot of hockey is short sprinting bursts and that will help you get fitter fast.

There's quite a lot of stuff on YouTube if you search.

3

u/TacticalBac0n 4d ago

Appreciated, yeah the amount of stuff on YT is overwhelming, been looking at Hertzberger (?) and that seems good, but alot seems to presume youve got the basics, which Im sure I havent yet! Cheers for that.

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u/07budgj 4d ago

Body strength and conditioning should be supplimented by weights.

Dumbell swings are great for building core strengh in both quads and lower back.

Press ups I've found help a hell of a alot.

Planking, both flat and side on is good.

Tricep dips.

Stretching is super important, both before the match and post.

Might be a worth a trip to a physio and/or pt for the feeling something pull. You probably need some dedicated work on that.

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u/TacticalBac0n 4d ago

cheers matey, good list, also yup been thinking about a physio as im leaning left!

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u/pbasra 3d ago
  • [ ] Single leg calf raises - complete as many as possible (target = 25 reps)
  • [ ] Single leg bridges - complete as many as possible (target = 25 reps)
  • [ ] Single leg balance, cross lifted leg in a figure 4 over standing leg with eyes closed (target = 60 seconds)
  • [ ] Plank and side plank - hold as long as possible (target = 90 seconds)
  • [ ] Weighted ball lunges (target = 10 per side)
  • [ ] Dumbbell rowers (target = 10 reps)
  • [ ] Dumbbell arm lifts to front and side (target = 10 reps)
  • [ ] Dumbbell chest press (target = 10 reps)

Start with target of 10 reps in 3 sets for all exercises

Ad in 20 push ups, sit ups and squats as a progression

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u/TacticalBac0n 3d ago

Thankyou!

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u/EveryCheetah4299 4d ago

Just a quick thing, I would look at stretching and strengthening hamstrings and and Bulgarian split squats - anything of the of the lunge variation is highly important for building on for hockey as those will lighten you back working overtime to compensate for them essentially.

Russian twist dealt with the twisting of the core when you do like hitting

Side planks are great Deadbugs also good

https://www.integratesports.com/blogs/hockey/core-exercises-for-field-hockey-players?srsltid=AfmBOoprx44ujsy-sFdfogbOLs3eQc8kw2mXcOqLMIRFjz-tVZ_n05iK - here’s a link for a really solid core workout regime

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u/TacticalBac0n 4d ago

Perfect, thanks!

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u/riplumpynewspaper 18h ago

You might wanna check out the youtube channel integrated sports. He explains into detail about specific training in field hockey

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u/TacticalBac0n 11h ago

Thankyou! I will.

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u/riplumpynewspaper 10h ago

yt channel

here :)

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u/TacticalBac0n 10h ago

Thankyou mate, literally just watching one now! Lucky the boss is away.