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Field Hockey 12 Week Conditioning Programme

Integrate Sports

Hockey
Coach
Henry Davies

The purpose of this 12-week programme is to improve your field hockey-specific conditioning.

This will help you outrun the opposition, and win foot races!

Each 4 week phase progressively builds on the last, with 3 primary phases:

  1. Robustness - improve your aerobic capacity
  2. Intensity - increase your maximal speed to unlock your speed potential
  3. Repeatability - improve your ability to perform repeated high intensity sprints on the pitch

Within each phase, each week progresses in volume or intensity. This ensures that you are progressing effectively on a weekly basis.

Each exercise has a video, a description, and the sets/reps/intensities that you should complete. However, you can add/remove sets, as well as swap exercises if you don't have the equipment necessary on a given day.

Happy training,

Integrate Sports

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Hockey specific
Tired of generic programmes that don't make a difference? This programme is purpose built to enhance your performance as a player. No 5k runs included!
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We do the programming, you do the work!
No more figuring it out yourself. Simply open our app and you've got a plan ready to go!
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Coaches with a track record
Henry and his team have worked with GB and Wales Hockey internationals. So you know that you're getting the best of the best when it comes to hockey specific expertise and experience.
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Win foot races and outrun the opposition
With the right plan in place, you'll be outrunning everyone and reaching new levels of performance.
Features
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Access to Henry
If you have any questions about the programme, you can reach out to Henry in the app!
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Programming 3 days per week
3 x per week conditioning training that’s accessible and challenging for hockey players of any level or background. And scaled to your fitness level.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Each session has clear aims, descriptions and videos. Making your life easier so you can focus on training hard!
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World's best training app for athletes
No more low-quality PDFs. You'll get access to the best training app in the world, purpose-built for athletes.
Equipment
Required
Hockey pitch // Stopwatch
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Sample Week
Week 1 of 12-week program
Sunday
Baseline Testing

A

1/4 Pitch Length Sprint Test

3 x 23

B

16 Pitch Lengths Test

1 x 1462

C

Cool Down

1 x 5:00

Tuesday
Conditioning 1

A

Jog

1 x 5:00

Prep

B

Movement Prep (Conditioning Session)

Complete this circuit for 5 minutes to prepare for the upcoming session. Do 10-15 repetitions for each movement, before moving onto the next. This is to prepare the joints and tissues for the upcoming conditioning session so that you can perform at your best!

C1

A Skip

2 x 15

C2

Pogo Jumps

2 x 12

D

Extensive Conditioning Session

4 x 4:00

E

Cool Down

1 x 5:00

Thursday
Conditioning 2

A

Jog

1 x 5:00

Prep

B

Movement Prep (Conditioning Session)

Complete this circuit for 5 minutes to prepare for the upcoming session. Do 10-15 repetitions for each movement, before moving onto the next. This is to prepare the joints and tissues for the upcoming conditioning session so that you can perform at your best!

C1

Straight Leg Runs

2 x 15

C2

Single Leg Pogo Hop

2 x 10

D

Intensive Conditioning Session

3 x 7 @ 30

E

Cool Down

1 x 5:00

Coach
coach-avatar Henry Davies

Henry is the founder of Integrate Sports. He is a UKSCA accredited practitioner with over 10 years’ experience working with hockey players. He has worked with Olympic medallists and prepared athletes for Tokyo 2020 in his role with the English Institute of Sport. Henry is a Lecturer in Strength and Conditioning at Hartpury University, and the Head of Strength and Conditioning at Hockey Wales.

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Outrun your opposition and achieve new PBs

This isn't the usual generic nonsense, this is hockey specific fitness. That actually makes an impact on the pitch.

Get Field Hockey 12 Week Conditioning Programme
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FAQs
Who is this programme for?
This is for any hockey player who wants to improve their hockey specific running conditioning.
What equipment do I need?
None! As long as you've got a pitch and a stopwatch, you're good to go!
How long will each session take?
Each session will be around 20-40 minutes in duration.
Can I contact you with questions?
Yes absolutely! Just send a message in the app and we'll be on hand to help.
What if I miss a day?
No problem, just pick up from where you've left off. Or you can simply extend the programme by a week to accommodate any missed sessions.
Are technique exercises included?
Yes, each session has plyometric and running technical drills to help improve your running.
The Proof
verified-athlete-avatar Jack Woods

Hockey Player

Verified Athlete

"The programme had a lot of variety, and was enjoyable to follow the whole way through. After reassessment, I improved my conditioning test time by 30%! My strength numbers also drastically improved, allowing me to stay injury free and on the hockey field. I would highly recommend this programme for any motivated individual who wants to improve their hockey game, as its a lot of hard work, but damn does it payout!"

verified-athlete-avatar April Leeson

Hockey Player

Verified Athlete

"I went from a concussion and illness which was 12 weeks out. I got back to full match fitness over our time working together and after 3 months of I played a full match (eek!) which I didn't think would be possible. 10/10 would recommend for anyone wanting to get back to hockey after injury/illness"

verified-athlete-avatar Daniel Shearer

Hockey Player

Verified Athlete

"The team gave me a bespoke plan that has enabled me (even with injuries) continue to get fitter, stronger and most importantly build habits! A recent example of this is my 16 pitch length times, from starting the program I've dropped from 12 minutes to just over 7 within 5 months, all whilst managing injuries and my day job. So, if you're overweight, unfit and injury prone and really want to better yourself, get out of that slump.. I would highly recommend getting in touch with the team at Integrate Sport"

verified-athlete-avatar Tiago Ventosa

Portugal Hockey International

Verified Athlete

"Highly recommend anyone that is into hockey and is also very ambitious! Henry is amazing, very helpful if needed. I was going through a rough moment after a surgery and in no time I was back on the pitch and performing like I used too. Safe to say that I have never felt so fit as I do now!!"

Field Hockey 12 Week Conditioning Programme