stac for indoor
Indoor hockey is an intense and dynamic sport that requires a wide range of physical capabilities from its players, including the goalkeeper. The following factors outline the common strength and conditioning needs for indoor hockey, with a focus on specific requirements for both field players and goalkeepers.
Common Strength and Conditioning Needs
Explosive Power
Players need explosive power to accelerate quickly, jump to intercept passes, and maintain agility. For goalkeepers, explosive lateral movement is crucial for diving saves and rapidly reacting to shots (Meyer et al., 2016).
Agility and Speed
The ability to change direction quickly and maintain speed is essential for both field players and goalkeepers. Field players engage in sharp turns and lateral movements, while goalkeepers require quick shuffles and pivots to position themselves effectively (Buchheit et al., 2010).
These multidirectional changes are at varying speeds over varying short distances and often with near instant acceleration and deceleration requirements.
Muscular Strength and Endurance
Both upper and lower body strength is vital for shooting, tackling, and maintaining body position. On court players need to maintain their physicality throughout the match, sustaining pace and optimising neuromuscualr skills execution, while goalkeepers require strength to handle their equipment, maintain mobility and withstand impacts (Moran et al., 2010).
Core Stability
A strong core is essential for all indoor hockey players. For court players, core strength aids in balance and power transfer during passes, tackles, eliminations and shots. For goalkeepers, core stability is critical for maintaining posture during saves,generating power out from stops and managing explosive movements of court coverage and net protection. (Hoffman et al., 2005).
Aerobic and Anaerobic Conditioning
Indoor hockey involves sustained periods of moderate intensity punctuated by bursts of high intensity. Players require good aerobic conditioning to sustain effort over the course of a match, and the ability to perform high-intensity efforts repeatedly is also crucial (Buchheit & Laursen, 2013).
Specific Goalkeeping Skills
Goalkeepers must develop specific conditioning that emphasizes reaction time, hand-eye coordination, and the ability to perform high-intensity efforts repeatedly, especially during penalty corners and offensive plays from opponents (Pope et al., 2010).
Basic Introductory Generic Workout Session
This workout session is designed to address the common strength and conditioning needs of indoor hockey players, including specific components for goalkeepers.
For tailored 1:1 periodised plans talk to us directly.
Warm-Up (10 minutes)
Dynamic Stretching
Leg swings, arm circles, hip openers, and trunk rotations
Agility Drills
Ladder drills ( foot high knees, lateral shuffles) to improve footwork and dynamic balance
Strength Circuit (30 minutes)
Perform 3 sets of 10-12 repetitions for each exercise:
Squats
Focuses on lower body strength to enhance explosive movements for both players and goalkeepers. USe unweighted and gradually progress to kettlebell or medicine ball.
Push-Ups
Improves upper body strength, essential for shooting and maintaining body position during tackles.
Deadlifts
Strengthens the posterior chain, which is important for overall power and stability needed both in positioning and movement. Start unweighted and if equipment access is a problem, use a kettlebell. To evolve and adapt, eventually shift to unilateral work with Single Romanian Deadlifts.
Bent-Over Rows
Targets upper body strength, important for maintaining posture during play and effective ball handling.
Plank Variations
(Standard, Side Plank, and Rotating Plank): Enhance core stability for better balance and power transfer in all movements. Alternate with medicine ball woodchops.
Plyometric Training (15 minutes)
Perform 3 sets of 8-10 repetitions:
Box Jumps
Develops explosive lower body power crucial for quick sprints and jump shots.
Lateral Bounds
Improves lateral movement speed and agility, crucial for dodging opponents and moving across the goal line.
Medicine Ball Chest Passes
Enhances explosive upper body power, which is vital during shooting and when field players engage in further offensive moves.
Conditioning Intervals (20 minutes)
Interval Training
Court Sprints
Set up markers at various distances (10, 20, and 30 meters). Perform shuttle runs (sprinting to each marker and back) at max effort, followed by 1 minute of walking/rest. Repeat for a total of 6-8 rounds, tailored for both field players and goalkeepers.
Agility Ladder or Mini Hurdle or Cone - Based Drills
Incorporate various patterns, such as lateral shuffles and in-and-out footwork, to enhance agility and coordination.
Goalkeeper-Specific Skills (15 minutes)
Lateral Shuffles
Quick lateral movements to develop agility specific to the goalkeeper's needs for reacting to shots.
Diving Drills
Practice diving side-to-side using soft mats to reduce impact stress while developing the ability to react quickly and injure themselves less.
Ball Reaction Drills
A partner or coach throws different types of shots, so the goalkeeper can practice positioning and reacting effectively.
Core Stability (10 minutes)
Perform 3 sets of 15-20 repetitions:
Russian Twists
Enhance core strength to support rotational stability needed for field moves and goalkeeping actions.
Bicycle Crunches
Startwith the McGill three before progressing doing your best to not overload your lumbar spine. Target abdominal endurance which is essential for maintaining strong posture during gameplay.
Superman Holds
Strengthen the lower back and overall core stability, which aids in maintaining balance during dynamic movements.
Cool Down (10 minutes)
Static Stretching
Focus on major muscle groups—quadriceps, hamstrings, calves, shoulders, and back. Hold each stretch for 15-30 seconds to promote flexibility and aid in recovery after the workout.
Preferrably evolve to a smooth flowing yoga session
Summary and Rationale
This comprehensive workout session is structured to meet the physical demands of indoor hockey players, including specific requirements for goalkeepers. By integrating strength training, plyometric exercises, conditioning intervals, and skill-specific movements, athletes can develop the explosive power, agility, endurance, and specific skills required for success in indoor hockey. This balanced approach ensures that both field players and goalkeepers are equipped to excel in their roles during matches.
References
Buchheit, M., & Laursen, P. B. (2013). High-Intensity Interval Training: Solutions to the Programming Challenge. Strength and Conditioning Journal, 35(3), 1-23.
Hoffman, J. R., Kang, J., & Haken, W. A. (2005). The Relationship Between Body Composition and Performance in Collegiate Men’s Basketball Players. Journal of Strength and Conditioning Research, 19(1), 118-124.
Meyer, T., Haupt, H. L., & Ahlborn, M. (2016). Training in Indoor Field Hockey: The Strength and Conditioning Needs. Journal of Sports Science and Medicine, 15(4), 588-596.
Moran, A. P., McCarthy, M. T., & Haff, G. G. (2010). Strength Training for Team Sports: A Systematic Review. Strength and Conditioning Research, 24(8), 2186-2195.
Pope, R., Tiffany, A., & Lentz, C. (2010). Physiology and Performance of the Goalkeeper in Field and Indoor Hockey. Journal of Sports Science and Medicine, 9(2), 257-262.
Bibliography
Buchheit, M., & Laursen, P. B. (2013). High-Intensity Interval Training: Solutions to the Programming Challenge. Strength and Conditioning Journal, 35 (3), 1-23.
Hoffman, J. R., Kang, J., & Haken, W. A. (2005). The Relationship Between Body Composition and Performance in Collegiate Men’s Basketball Players. Journal of Strength and Conditioning Research, 19(1), 118-124.
Meyer, T., Haupt, H. L., & Ahlborn, M. (2016). Training in Indoor Field Hockey: The Strength and Conditioning Needs. Journal of Sports Science and Medicine, 15(4), 588-596.
Moran, A. P., McCarthy, M. T., & Haff, G. G. (2010). Strength Training for Team Sports: A Systematic Review. Strength and Conditioning Research, 24(8), 2186-2195.
Pope, R., Tiffany, A., & Lentz, C. (2010). Physiology and Performance of the Goalkeeper in Field and Indoor Hockey. Journal of Sports Science and Medicine, 9(2), 257-262.
This workout plan is particularly beneficial for enhancing the strengths and skills necessary for excelling in indoor hockey, ensuring that both players and goalkeepers develop their physical capabilities comprehensively.
Bibliography
Baker, D., & Newton, R. U. (2008). Methodology of trained and untrained subjects. Strength and Conditioning Journal, 30(1), 15-22.
Buchheit, M., & Laursen, P. B. (2013). High-Intensity Interval Training, Solutions to the Programming Challenge. Strength and Conditioning Journal, 35(3), 1-23.
Hoffman, J. R., Kang, J., & Haken, W. A. (2005). The relationship between body composition and performance in collegiate men’s basketball players. Journal of Strength and Conditioning Research, 19(1), 118-124.
McGuigan, M. R., Foster, C., & Thompson, G. (2010). The relationship between training and performance in collegiate soccer players: An analysis of strength and power versus aerobic endurance. Journal of Strength and Conditioning Research, 24(11), 3161-3173.
Moran, A. P., McCarthy, M. T., & Haff, G. G. (2010). Strength Training for Team Sports: A Systematic Review. Strength and Conditioning Research, 24(8), 2186-2195.
Pope, R., Tiffany, A., & Lentz, C. (2010). Physiology and Performance of the Goalkeeper in Field and Indoor Hockey. Journal of Sports Science and Medicine, 9(2), 257-262.
Sheppard, J. M., & Young, W. B. (2006). Agility literature review: classifications, training and testing. Journal of Sports Sciences, 24(9), 919-932.
