Hockey Speed
Integrate Sports
Hockey⚡ 6-Week Hockey Speed Programme 🏑💨
Ready to leave defenders in the dust and explode off the mark?
This 6-week Hockey Speed programme is designed to develop lightning-fast acceleration, powerful sprint mechanics, and explosive on-pitch movement. 🚀
Whether you’re a drag-flicker, midfielder, or forward, this plan will help you dominate every first step, breakaway, and high-speed chase. 🏃♂️💨🔥
🧠 The programme is built around 3 key pillars:
1️⃣ Acceleration – Master the first 3 steps and become deadly off the mark 💥
2️⃣ Top-End Speed – Open up your stride and hit game-changing velocity ⚡
3️⃣ Speed-Endurance – Maintain speed under fatigue so you don’t drop off in Q4 🔁🔥
📈 Each week progressively builds intensity, sprint quality, and movement efficiency using field-tested drills, resisted sprints, and targeted plyometrics.
📹 Every drill comes with: ✅ A video demo 🎥 ✅ Clear instructions 📝 ✅ Distances, reps, and rest guidance 🧠📊
This programme is perfect for: ✅ In-season top-ups ✅ Off-season speed blocks ✅ Hockey players aged 16+ looking to gain a real edge on the pitch 🏑🏆
Movement Prep
A
Movement Prep (Hip/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.
B1
Trap Bar Deadlift (concentric only)
4 x 3 @ 80 %
B2
Seated Box Jump
4 x 5
C1
Barbell Hip Thrusts
3 x 8 @ 75 %
C2
Pogo Jumps
3 x 12
D1
Double Leg Calf Raises
3 x 12
D2
Copenhagen Hold (Short Lever)
3 x 2 @ 30
Trunk Circuit
E
Trunk Circuit - Anterior + Lateral
Complete the following for this circuit: - 175 reps in total - Keep going until the total rep target is completed - 15-20 reps per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 7 minutes to complete this
A
Jog
1 x 5:00
Prep
B
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.
C1
Broad Jump
3 x 3
C2
Wall Drill - Single Exchange
3 x 6
D
3 Point Accelerations
3 x 4 @ 5, 10, 15
E
Cool Down
1 x 5:00
Movement Prep
A
Movement Prep (Hip/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.
B1
Reactive Low Box Jumps
3 x 20
B2
Band Accentuated Countermovement Jump
3 x 5
C1
Barbell Rear Foot Elevated Split Squat
5, 5, 3, 3 @ 80, 80, 82.5, 82.5 %
C2
Drop Jump to Box
4 x 5
D1
Nordic Hamstring Curl
3 x 6
D2
Seated Calf Raise
3 x 20
Trunk Circuit
E
Trunk Circuit - Anterior + Lateral
Complete the following for this circuit: - 175 reps in total - 15-20 reps per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 10 minutes to complete this
A
Jog
1 x 5:00
Prep
B
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.
C1
Linear Bounds
3 x 3
C2
Wall Drill - Double Exchange
3 x 6
D
Band Resisted Sprints
2 x 4 @ 5
E
2 Point Start Accelerations
3 x 3 @ 5, 10, 15
F
Cool Down
1 x 5:00
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.
Sam Headey
Hockey Player
Verified Athlete"I could feel the results when I played, and team mates would also mention that I looked quicker and sharper despite recently turning 30! Henry helped me find discipline and drive that's enabled me to stay fit and injury free for the past 12 months and help take our side back to the national league!"
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!!"
