NEEDS a BACKHANDER

Improving the power of a backhand or tomahawk shot in field hockey involves integrating biomechanical principles with sound, tailored physiological training techniques. The execution of these shots requires a combination of proper technique, strength, flexibility, and explosive power. Let’s better understand the science behind how players can enhance their backhand shooting technique biomechanically and physiologically.

Biomechanical Considerations

Body Positioning

The effectiveness of a backhand or tomahawk shot relies on optimal body positioning. Players should be low and stable with their knees bent, allowing proper weight transfer from the back foot to the front foot (Coyle et al., 2010). This means position yourself perpendicular to the target, with your non-dominant foot slightly ahead of the ball. This stance allows for a more stable base and consistently powerful swing. Players should also get low to the ground, keeping their head down and their stick aligned with the ball.

Stick Angle and Follow-Through

Proper stick angle is critical; the angle of the stick at impact affects ball trajectory and power. Often players will use simple visual cues wrt the target area on the stick and on the ball ( the ball’s equator being a marker). A downward angle with a linear contact ensures a powerful strike while maintaining control (Kohl et al., 2015).The optimal follow-through for a field hockey backhand shot involves a forward and largely horizontal slightly upward movement, extending the arms and keeping eyes on the target to guide the ball. This ensures maximum power and accuracy. Think of the action as a smooth, continuous motion from the initial swing to the point where you've fully extended your arms towards the target. A complete follow-through allows for additional speed to the ball and alleviates load on the hip joint and its neuromuscular foundations. It also facilitates continued acceleration after ball contact (Graham-Smith et al., 2014).

Hip and Shoulder Rotation

Generation of power primarily comes from the lower body, starting with ground contact. As the player prepares for the shot, hip and shoulder rotation contributes significantly to the kinetic chain as an accelerant factor. Initiating the shot with hip rotation allows for maximum force transfer through to the arms and stick (Harris et al., 2013).

Curated TECHNIQUE Guidance

Optimizing trunk rotation and overall power is crucial for enhancing performance in sports such as golf, cricket, as well as hockey. Incorporating yoga, strength training, medicine ball exercises, and plyometric ballistic workouts can significantly improve trunk stability, rotational strength, and explosive power.

Strength and Conditioning Exercises

To enhance the biomechanical improvements that support optimal backhand ( and drag flicking incidentally ) technique, we typically incorporate a mix of the following exercise routines ( and othrs) focusing on strength, yoga, and plyometrics.

Strength Training Components

Most if not all of these are substitutable with alternate modality equivalents.

Squats

Start with bodyweight squats ensuring you have perfected the hip hinge prior. Transition to weighted squats improve lower body strength and stability essential for powerful shots. Possible ceiling breaking paths include unstable platforms for squat; eccentric concentric component emphases.

Power training for the squat typically involves lighter to moderate loads (around 70-85% of 1 repetition maximum, or 1RM) with lower repetitions (about 3-6 per set). This loading allows athletes to focus on the speed of movement, which is critical for enhancing power (Stone et al., 2007).

Do not confuse this with prescriptions focused on hypertrophy only.

In hypertrophy-focused squats, proper form and technique are vital to ensure effective targeting of the muscle groups involved. The movements often emphasize a full range of motion to recruit maximum muscle fibers (Lockie et al., 2012). The tempo for both eccentric and concentric phases may be slower than in power squats to enhance time under tension, thus stimulating muscle growth.

Tempo

The tempo is typically slower during both the eccentric and concentric phases, often with a recommendation of 2-3 seconds on the descent and 1-2 seconds on the ascent. This slower pace increases the overall mechanical tension and metabolic stress on the muscle, both of which are beneficial for inducing hypertrophy (Burd et al., 2012).

Deadlifts

Conventional deadlifts help strengthen the posterior chain, crucial for hip extension during shooting.

Incorporate 3 sets of 6-8 repetitions at 75-80% 1RM

We tend to use kettlebells at VOITTO.

Lunges

Forward and lateral lunges enhance leg strength and improve balance.

Perform 3 sets of 6-8 repetitions on each leg at 75% 1 RM.

Forward

Lateral

Rotational Medicine Ball Throws

This exercise mimics the hip rotation involved in a shot and strengthens the core. It’s a dynamic compound movement that engages the core and emphasizes explosive power. It is particularly beneficial for athletes due to its dynamic nature (Higgins et al., 2015). Perform 3 sets of 6-8 throws per side at 50% 1RM. Start with a lighter weight ball and perfect technique before increasing the resistance load. Drop in some variants when you feel you have plateaued.

Rotational routine embedded in a workout subset including MB variants

Yoga Routine

Incorporating yoga can improve flexibility, balance, and core strength, which are vital for executing a powerful shot.Yoga can enhance flexibility, balance, and core strength, facilitating effective trunk rotation, needed to underpin an effective tomahawk technique. Research by Cramer et al. (2013) indicates that yoga improves flexibility and core strength, promoting better athletic performance through optimized movement patterns.

Here are key poses that can be beneficial:

Revolved Chair Pose (Parivrtta Utkatasana)

This pose strengthens the legs while engaging the core and improving rotational flexibility.

Twisting Lunge Pose (Parivrtta Anjaneyasana)

This forward lunge with a twist targets the hip flexors, glutes, and abdominals, enhancing rotational strength critical for sports performance.

Warrior Poses (Warrior I and II)

These poses enhance lower body strength and stability while encouraging hip and shoulder alignment.

Bridge Pose

Focuses on building strength in the posterior chain while promoting hip flexibility. Hold for 30 seconds and repeat 3 times.

*Don’t do this if you have lumbar spinal compromises.

Chair Pose

This pose targets the thighs and strengthens the core, which is important for maintaining balance during a shot.

Twisting Poses (Revolved Crescent Lunge)

This enhances trunk rotation flexibility, supporting the necessary hip and shoulder movement during shots.

Plyometrics Routine

As we have detailed in many of our previous articles, plyometric exercises enhance explosive strength, aiding in more powerful shots.

As to how and why let’s get this understanding locked in.

Plyometric exercises capitalize on the stretch-shortening cycle (SSC), which involves two phases:

Eccentric Phase

The muscle stretches (e.g., during a jump, this is when you bend your knees).

Concentric Phase

The muscle rapidly contracts to produce force (e.g., jumping upward).

SSC allows muscles to utilize elastic energy stored during the eccentric phase, leading to a more powerful concentric contraction. Research indicates that this phenomenon results in greater force production (Komi, 2000).

Box Jumps

Focus on explosive upward movements to enhance leg power. Most plyo boxes have a few height settings for progression; be sensible with these, get the technique right first before going nuts. Perform 3 sets of 5-8 jumps.

Lateral Bounds

Mimicking the side-to-side movements in field hockey, this exercise builds lateral power. Execute 3 sets of 8-10 bounds per side.

Depth Jumps

Stepping off a box and immediately long-jumping can boost reactive strength. Aim for 3 sets of 5 jumps, focusing on minimal ground contact time.

Bibliography

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Coyle, D. R., et al. (2010). "Biomechanical Analysis of the Hockey Backhand and Forehand." Journal of Sports Science & Medicine , 9(3), 426-431.

Cramer, H., et al. (2013). "Effects of Yoga on Physical and Mental Health: A Review of the Evidence." Evidence-Based Complementary and Alternative Medicine , 2013. doi:10.1155/2013/194874.

Gleim, G. W., et al. (1990). "The role of Medicine Ball Training in the Modern Sports Conditioning Process." Physical Therapy in Sport , 4(1), 24-30. doi:10.1016/j.ptsp.2016.11.002.

Graham-Smith, P., et al. (2014). "Performance Analysis of Shooting Techniques in Field Hockey." Journal of Sport Sciences , 32(12), 1107-1117. doi:10.1080/02640414.2014.904704.

Harris, N. K., et al. (2013). "The Importance of Technique in Performing Power-Based Movements." International Journal of Sports Science & Coaching , 8(3), 563-573. doi:10.1260/1747-9541.8.3.563.

Higgins, R. F., et al. (2015). "Medicine Ball Training: A Review of the Literature." International Journal of Sports Physical Therapy , 10(3), 413-425.

Koch, A. J., et al. ( 2020). "Medicine Ball Training for Performance Enhancement in Sports: A Review of the Literature." Strength and Conditioning Research , 34(4), 1101-1110. doi:10.1519/JSC.0000000000001701.

Kohl, R. M., et al. (2015). "Effects of Stick Angle on Shot Quality in Field Hockey." Journal of Human Kinetics , 46, 83-90

Markovic, G., et al. (2007). “Plyometric Training: A Review of its Effectiveness in Team Sports.” Journal of Sports Science & Medicine , 6(2), 144-150.

Sáez-Sáez de Villareal, E., et al. (2010). “Plyometric Training and Sport Performance: A Meta-analysis.” Journal of Strength and Conditioning Research , 24(2), 648-659. doi:10.1519/JSC.0b013e3181c818b1.