Hockey Strength
Integrate Sports
Hockey, Field Sports, Strength & Conditioning🔥 12-Week Field Hockey Strength Programme 🏑💪
The goal of this 12-week programme is to boost your hockey-specific strength so you can win physical battles, run faster, and reduce injury risk! 🏋️♂️⚡🛡️
Each 4-week phase builds on the last, following 3 key phases:
1️⃣ Robustness – Improve tissue capacity and enhance injury prevention 🏗️🦵 2️⃣ Intensity – Build maximal strength to unlock your explosive power 💥🔥 3️⃣ Repeatability – Increase your ability to perform repeated high-intensity actions on the pitch 🔄⚡
📈 Progressive overload ensures weekly improvements in volume or intensity, so you’re always getting stronger!
📹 Every exercise includes: ✅ A video demonstration 🎥 ✅ A detailed description 📝 ✅ Sets/Reps/Intensities 📊
⚙️ Need to tweak your session? Adjust sets or swap exercises if needed!
💪 Train hard, dominate the game!
Happy training, Integrate Sports 🚀🏑
A
Barbell Back Squat
1 x 1
B
Barbell Deadlifts
1 x 1
C
Barbell Romanian Deadlift
1 x 1
D
Barbell Split Squat
1 x 1
E
Barbell Bench Press (Integrate Sports)
1 x 1
F
Chinups
1 x 1
A
Single Leg Box Squats
2 x MAX
B
Supine Trunk Hold
1 x MAX
C
Single Leg Glute Bridge (foot elevated)
2 x MAX
D
Single Leg Calf Raise
2 x MAX
E
Copenhagen Hold (Short Lever)
2 x MAX
Prep
A
Movement Prep (Hip)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
B
Barbell Reverse Lunges
3 x 8 @ 75 %
C
Barbell Hip Thrusts
3 x 8 @ 75 %
D1
Goblet Lateral Lunge
3 x 8
D2
Single Leg Hamstring Curl
3 x 8 @ 80 %
E1
Seated Single Leg Calf Raise
3 x 20
E2
Copenhagen Hold (Short Lever)
3 x 3 @ 15
Conditioning
F
Trunk Circuit - Anterior + Lateral 2
Complete the following for this circuit: - 100 reps in total - 15-20 reps (or 20-30 seconds) per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 8-10 minutes to complete this
Prep
A
Movement Prep (Thoracic)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
B
Chinups
3 x 8
C
Half Kneeling Dumbbell Overhead Press
3 x 8 @ 75 %
D1
Barbell Pendlay Row
3 x 8 @ 75 %
D2
Single Arm Chest Press
3 x 8 @ 75 %
E1
Lateral Raise to External Rotation
3 x 12
E2
Banded Face Pull
3 x 12
Conditioning
F
Trunk Circuit - Lateral
Complete the following for this circuit: - 100 reps in total - 15-20 reps (or 20-30 seconds) per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 8-10 minutes to complete this
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.
With the right plan, you'll be stronger than ever and saying goodbye to injury
Get Hockey Strength
Harvey Sullivan
Welsh Hockey International
Verified Athlete"Henry coached me for a few months the aim was to improve speed and explosiveness on the pitch, within a few months I was going from 18mph on a pitch tracker to 24!!! Couldn’t of hit the numbers without him, would highly recommend to all!!"
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!!"
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"
