Women’s Fitness March 2009

Get fit for hockey

Whether you’re a seasoned hockey player or a complete beginner, personal trainer Caroline Sandry has all the tips you need to get yourself hockey fit

Training for hockey

Hockey is a challenging game, with lots of speed, agility and stamina needed. Fitness specialist and coach Spencer McGawley explains: ‘hockey is a field sport, and is a challenge to fitness as it requires different energy systems and muscle groups to be strong and efficient. the energy systems challenged are both aerobic and anaerobic, and traditionally too much emphasis has been placed on the aerobic training of hockey players. now, though, we are looking at working on the anaerobic system, improving speed, power and peak anaerobic threshold.’

Training energy systems for speed and power

The anaerobic system (the energy system used for short, intense bursts of activity) can be trained with challenging interval  training – high-speed/intensity work followed by periods of rest or low activity.  Once a week, add an interval training session into your regime. This could be on the treadmill if you are working out at the gym or outside at your local park. Try getting hold of at least five field markers and arranging them in a star shape.  Hockey involves frequent, rapid changes of direction, so practise sprints between the cones. Some boxing-type circuits can also give a good anaerobic and aerobic workout, and military-fitness-type classes would also benefit your training.

Aerobic fitness

Aerobic fitness is an obvious requirement for hockey, as your endurance will be challenged when you play.  Ensure you have at least one steady aerobic training day per week.  An hour-long session of running or cycling at a fairly constant pace, which works you at around 70 per cent of your maximum heart rate, is ideal.

Body Strength

Good strength and condition is vital for hockey.  The player’s key position – bending forwards from the waist – requires a strong back and strong stomach muscles.  Typical torso-conditioning work, such as controlled crunches or pilates, is perfect for strengthening these areas.  Strength in the deep hip muscles for spinal and pelvic stability is also important, so focus work on that area, too.  Yoga is a great way to strengthen the hips while opening them – try exercises like the Standing Warrior series.

Lower-body Training

Jumping is very good training for hockey, as it increases speed, power and lower-body strength.  Try hopping from side-to-side over a broom handle, or jumping over a broom handle placed on two field markers. you could also try adding star jumps or jumping lunges (jump immediately from right-leg lunge to left-leg lunge and back) into your routine.  Be warned, though, care is needed with this type of training; it is not for novice exercisers or the out-of-shape, as it places high demands upon the body. if you have back or knee problems, seek medical advice.