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Field Hockey | 3D skills Drills

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HOW TO USE THESE DRILLS...

It is often under appreciated the importance of injury prevention. Our injury prevention section provides a number of simple drills, requiring minimal equipment, that your players can do in their own time in order to minimise their risk of an injury. This will ultimately enable your players to play the sport they love for longer, without having to take painful timeout to recover.

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Field Hockey 3D skills Drills CATEGORY

Lunge with Rotation

Start by standing straight. Take a step forward (lunge) with your knee over your front foot and back knee bent. Turn your torso and upper body in both directions. Step back and repeat on other leg.

Injury Prevention

Rotating Triangle Lunge

Take a step forward (lunge) with your knee with rear leg stretched behind (knee off the floor). Put opposite hand of bent leg down on the inside of the front foot. Other hand is to reach high and rotate the trunk and look up at your hand. Bring arm back down and step back. Repeat on both sides.

Injury Prevention

W and Y Lunge

Start upright with feet facing forward holding a resistance band above the head forming a "W" with arms. Take a step forward (lunge) with your knee over your front foot and back knee bent. Keep body upright. Lift arms out straight as performing the lunge forming a "Y" shape with your arms causing the band to stretch wider. Return to start and change legs.

Injury Prevention

Cone Pick-up (1 Leg)

Place a cone out in front. Stand and bend over on one leg, hinging at the hips and keeping the back straight, to pick up the cone. Repeat with opposite leg.

Injury Prevention

Double-leg Hip Hinge (stick)

Stand with feet under the hips. Place a stick behind your back with the following three points of contact: Head Mid-back Tailbone Hold the stick with one hand overhead and one hand behind the lower back. Bend the trunk forward, hinging at the hip. Keep the three points of contact at all times and maintain a hollow in your lower back.

Injury Prevention

Hamstring Stretch

Place one foot forward while pressing your heel into the ground and toes towards your shin. Keep your back straight as you hinge forward from the hips (hips may sink down). Place your hands on the thigh above the knee for support. Lower the torso until there is a slight pull in the back of the front thigh. Hold the stretch for the recommended time (15-30 seconds). Repeat with the opposite leg.

Injury Prevention

Single Leg Hip Hinge (Stick)

Stand on one leg. Place stick behind back with the following three points of contact: Head Mid-back Tail bone Hold the stick with one hanfe overhead and one hand behind the lower back. Bend the trunk forward, hinging at the hip. Keep the three points of contact at all times. Repeat with opposite leg.

Injury Prevention