Train yourself faster and fitter for hockey

An elite midfielder will cover 9k during a game, according to a report in England Hockey magazine. The best way to boost fitness for the pitch is via sprint drills and gym work, says the report.

The Ladder (also called Suicide Runs)

Set up five cones in a line, all equal distance apart. The distance from cone one to cone five should be about 20 to 40 yards depending on your fitness. Start at the first cone, sprint to the second, touch then back to the first cone. Then to the second cone, touch and sprint back to the first. Then the third, fourth, fifth, fourth again, third, second and finish. Complete exercise in sets of five – climbing up and down the ladder is one set.

T-run

Set up four cones in a T-shape – three in a line and one forming the stem of the T. Carry out the exercise as shown on the video clip above.

Gym fitness

Strengthen your legs and core. Try…

Cable Lat Pull Down.

Grasp with a wide grip, pull down seated with straight back. Pull bar to upper chest and return. Works your back increasing your power and downswing while hitting.

Barbell squat

Position barbell high on the back of your shoulders. Bend knees, keep back straight. Descend until thighs are just past parallel to floor. Builds quad strength to improve acceleration and explosive power.

Romanian deadlift

Works hamstrings, lower back, upper back, abs – strengthens core while working tendons most likely to be injured during hockey.