Why Get Fit for Field Hockey?
Field hockey = lots of sprinting + quick stops and starts + running for an hour
You need to be able to:
1) Sprint to attack and defend
2) Keep going for the whole game
3) Recover quickly between sprints
Step 1: Test Yourself (Pick ONE)
Easy Test: Run 1 Mile
- Run 1 mile as fast as you can (but don't burn out!)
- Time yourself
Your result:
- 8+ minutes = You need basic fitness
- 7-8 minutes = You're doing good, work on speed
- Under 7 minutes = You're fast! Focus on staying fast when tired
Alternative Test: Sprint Test
- Sprint 25 yards out and back (50 yards total)
- Rest until 30 seconds is up, then go again
- Do this 8 times
- If you get much slower by the end = work on sprint fitness
Step 2: Pick Your Training Plan
Plan A: "I Need Basic Fitness" (8+ minute mile)
What to do: Run 3 times per week for 20-30 minutes at a pace where you can still talk
Week 1: 20 minutes each run Week 2: 25 minutes each run
Week 3: 30 minutes each run Week 4: Back to 20 minutes (rest week)
After 4 weeks, test yourself again!
Plan B: "I'm Pretty Fit" (7-8 minute mile)
What to do: 2 workouts per week
Workout 1 - Longer Intervals:
- Warm up: 10 minutes easy jogging
- Run hard for 3 minutes, rest 3 minutes (repeat 4-6 times)
- Cool down: 5 minutes easy jogging
Workout 2 - Short Intervals:
- Warm up: 10 minutes easy jogging
- Sprint 15 seconds, rest 15 seconds (do 8 times, then rest 3 minutes, repeat 2-3 times)
- Cool down: 5 minutes easy jogging
Plan C: "I'm Already Fast" (Under 7 minute mile)
What to do: 2-3 workouts per week focusing on speed
Workout 1 - Pure Speed:
- Long warm up (15 minutes)
- Sprint 25 yards at 100% effort
- Rest 2 full minutes
- Repeat 6-8 times
Workout 2 - Sprint Endurance:
- Long warm up (15 minutes)
- Do the sprint test (8 x 25 yard shuttles)
- Rest 5 minutes, repeat 2-3 times
The Simple Rules
Before Every Workout
- Warm up for 10-15 minutes (light jogging + stretching)
- Drink water
- Don't train if you feel sick or super tired
During Workouts
- Stop if you feel dizzy or sick
- Better to do less and do it right than push too hard
- Focus on good running form
After Workouts
- Cool down (5-10 minutes easy walking)
- Stretch
- Drink water
- Get 8-9 hours of sleep
Weekly Schedule
- Beginners: 2 fitness sessions per week
- Advanced: 3 sessions per week max
- Always take at least 1 full rest day between hard sessions
Red Flags - When to Get Help
- Getting injured a lot
- Not improving after 2-3 months
- Unsure if you're doing exercises correctly
The Bottom Line
Most Important Things:
- Be consistent - do something 2-3 times per week
- Start easy - don't do too much too soon
- Stay healthy - rest when you need to
Retest yourself every 6-8 weeks to see if you need to change your training plan.
Remember: Getting fit takes time! Focus on building good habits that you can stick with.
