Torque is a critical concept in field hockey, as it plays a significant role in skills such as shooting, passing, drag flicking and overheads as well as dribbling. This biomechanical principle refers to the rotational force that produces angular acceleration around a pivot point (the player's joints). Understanding how torque is applied in field hockey can inform training programs aimed at enhancing strength and power, ultimately improving a player's performance. Effective torque generation enhances performance through improved ball speed, control, and accuracy.

Physiological and Biomechanical Importance of Torque in Hockey

Lever Mechanics

In hockey, the stick acts as a lever, and torque arises from the combination of force, distance, and the angle of application. When a player swings the stick, they create torque at the pivot point (the grip). Effective use of torque allows players to accelerate the stick head quickly, generating higher speeds and more powerful shots, which can significantly influence the outcome of the game (Bishop & Jones, 2014).Drag flicking is the ost obvious example of how training skill and conditioning the movement patterns for it can result in game-changing outcomes.

Joint Angles and Muscle Activation

According to Knudson (2005), the generation of torque depends on joint angles and how effectively muscles activate around those joints. Proper biomechanics during a hit or flick ensures that the lower and upper body work in concert, maximizing the use of kinetic energy produced by larger muscle groups (e.g., legs, trunk) to enhance performance.

Energy Transfer

Torque allows for efficient transfer of energy through the body segments. The ability to generate torque starting from ground contact ( much like punching ) from the core and apply it through the limbs increases the effectiveness of shots. Research suggests that powerful athletes can generate higher torque, which corresponds to faster stick speeds and, consequently, more powerful shots (Sayers & Treadwell, 2008).

Application of Torque in Field Hockey Skills

Shooting

When shooting, torque is generated at the hips, knees, and shoulders. The rotation of the torso coupled with the flexion and extension of the limbs creates a force that is transferred to the stick and ultimately the ball. Effective shooting involves maximizing the torque produced during this rotational movement (Vaverka et al., 2018).

Dribbling

While dribbling, a player manipulates the stick with quick wrist and forearm motions. Torque generated in the wrists allows players to control the ball directionally. Training to enhance wrist strength and flexibility can improve a player’s ability to maneuver the ball efficiently (Harrison et al., 2020). For optimal elimination skills the ability of the ball carrier to change direction requires torque. This is becoming a greater imperative with the rise of 3D skills in the carrying part of the game.

Passing

Similar to shooting, passing utilizes the upper body’s biomechanical advantage to generate torque. The hips and shoulders rotate as the player transfers weight and energy to the stick during the pass. This requires essential core strength to stabilize the body throughout the movement (Perrin et al., 2019).

Sample Strength & Conditioning Workout to Improve Torque Power

Resistance Training

Emphasizing core, upper body, and lower body strength will enhance the player's capacity to generate torque.

These are introductory, relatively conventional and repeatable exercises we share here. We are simply providing a very generic outline. Working with a PhD-led team such as ours for your own specific game development and welbeing involves thorough assessments, individually tailored and progressively loaded and periodised plans that span multi modalities. For Masters players it may well entail data exchange with primary and allied health providers.

Medicine Ball Rotational Throws

(3 sets of 8-10 reps per side): Stand with feet shoulder-width apart, holding a medicine ball. Rotate your torso to throw the ball against a wall, focusing on initiating the movement from the hips and core. This drill enhances the rotational power necessary for hitting and flicking.

Weighted Squats

(3 sets of 6-8 reps)

Perform squats with a barbell or kettlebell. Focus on maintaining proper form to engage the legs and core, as these muscles are critical in generating torque during hockey strokes.

Alternate - Kettlebell Swing

Kettlebell swings primarily target the posterior chain, including muscles like the glutes, hamstrings, and lower back, while also engaging the core and shoulders.

2 x 10-12 reps

Cable Woodchoppers

(3 sets of 8-10 reps per side):

Using a cable machine, perform woodchopper movements to strengthen the core and rotational muscles, facilitating better torque generation during playing skills. If you do not have ready access to a able machine then a Medicine Ball version is also highly effective.

Single-Leg Deadlifts

(2 sets of 8-10 reps per leg): This exercise not only strengthens the posterior chain but also enhances balance and stability which are vital during dynamic skills like flicks and hits.

Single Leg Squats

This is a great go-to for advancing quadriceps, hamstrings, and glutes. It also engages the core muscles for stability and balance which are necessary for you to build a viable platform for generating torque. 2 x 4-6

Plyometrics

Focus

Increase explosiveness and power, crucial for generating torque quickly in dynamic situations.

Rotational Jumps

This explosive movement promotes fast-twitch muscle development, improving the athlete’s ability to engage their core and lower body effectively when making a powerful push or flick.

Standing Med Ball Twists

These are a simple and accessible means to activate your internal and external obliques, rectus and transversus abdominis, spinal erectors, other back muscles, quadratus lumborum, and hip flexors.

They also serve as a good introductory exercise before more explosive and complex med ball movements. Start with 2 sets of 8 twists per side; 60 s rest between sets.

Lunge Jumps with Rotation

A natural progression from the Standing Med Ball Twist is the - using a Med Ball in this example. Start with 2 sets of 8 twists per side. 60 s rest between sets.

Core Stabilization Exercises

Planks and Side Planks

(3 sets of 30-60 seconds each)

A strong core is essential for maintaining posture and transferring energy effectively during hitting and flicking.

A nice movement pattern we use is the x orbit.

X-Orbit with Kettlebell

This is great for obliques/rotational core, but also polishes up your internal/external hip rotation; helping transfer your force from low to high and back again. 2 x 6 ea side.

Sports-Specific Drills

The aim here is to integrate movements specific to field hockey to enhance practical application of strength and power.

Shooting Drills

Execute a series of shooting drills that emphasize proper body rotation and weight transfer, practicing different angles and shot types for both forehand and backhand. Add elimination to concatenate the skill demands and ensure accuracy markers for elevating fidelity of execution. Ensure there are time constraints used as a logical progression.It is one thing to perform a skill perfectly it is altogether another to do so with time and or space constraints.

Dribbling Drills

Incorporate cone dribbling, progressing to mannequin passive spatial compession, dragging and eliminatingwith rapid wrist motions to enhance hand strength and flexibility (Harrison et al., 2020). Key variations include spins and 3D carries - combine with shooting and passing drills.

Sample Weekly Training Program

Monday: Resistance Training Focus

Warm-up: Dynamic stretches (10 minutes)

Medicine Ball Twists: 3 sets of 12 reps

Cable or Med Ball Woodchoppers: 3 sets of 10 reps per side

Deadlifts: 3 sets of 8 reps

Cool down: Static stretching (15 minutes)

Wednesday: Plyometric Training Focus

Warm-up: Plyometric drills (high knees, butt kicks, etc.) (10 minutes)

Rotational Medicine Ball Slams: 3 sets of 10 reps

Single-Leg Hops: 3 sets of 6 reps per leg

Box Jumps (to increase explosive leg power): 3 sets of 8 reps

Cool down: Static stretching (15 minutes)

Friday: Sports-Specific Training

Warm-up: Dynamic stretches (10 minutes)

Shooting Drills (vary targets, angles): 20 minutes

Dribbling Drills (with and without cones): 20 minutes

Small-sided games (to simulate match conditions): 20 minutes

Cool down: Static stretching (15 minutes)

Enhancing torque in field hockey is essential for improving skills such as shooting, passing, and dribbling. By implementing a structured training program that incorporates resistance training, plyometrics, and sport-specific drills, players can develop the strength and power necessary to generate greater torque. This development will likely lead to improved performance on the field.

Bibliography

Bibliography

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Colado, J. C., A. J. M., & Triplett, N. T. (2012). Effects of a 12-week medicine ball training program on rotation strength and power. Journal of Strength and Conditioning Research , 26(5), 1351-1359.

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Vaverka, F., et al. (2018). Torque production mechanisms during ball striking in youth field hockey players. Journal of Sports Science and Medicine , 17(3), 440-448.