Field hockey drills at home for 18 year olds

At a glance

At 18

59 field hockey drills the app opens for an 18 year old work at home, across 6 skills.

How long

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for an 18 year old.

How often

At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.

What you need

Most used: stick (49 of the 59 drills), ball (47), cones (28), timer (7), goal (6), goal or cones (3), wall or partner (3), mouthguard (2). 1 drill needs nothing but space. 25 are for two, and a parent can be the partner.

Safe at home

One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

59 at-home drills

Field hockey drills for 18 year olds to do at home

Every drill below is one the app opens for an 18 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

dribbling

Dribbling

• Indian Dribble BasicsAges 7 and up · 10 min
• Straight Line DribbleAges 7 and up · 8 min
• Traffic Lights DribbleAges 7 and up · 8 min

passing

Passing

• One-Touch Wall PassingAges 14 and up · 12 min
• Passing on the MoveAges 11 and up · 12 min
• Slap Pass BasicsAges 11 and up · 12 min

receiving

Receiving

• Stop the Roll GameAges 7 and up · 8 min
• Receiving Across Your BodyAges 14 and up · 15 min
• Receiving Hard PassesAges 14 and up · 15 min

shooting

Shooting

• Push Shot at GoalAges 7 and up · 10 min
• Shoot at Bottle TargetsAges 7 and up · 10 min
• Tap-In at the PostAges 7 and up · 8 min

speed & fitness

Speed & Fitness

• Hop, Skip and ShuffleAges 7 and up · 8 min
• Ready Position FootworkAges 7 and up · 8 min
• Stick and Ball Relay RunsAges 7 and up · 10 min

A 47-minute session

A home field hockey session for an 18 year old

A warm-up, 2 drills and a cool-down, 47 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Field Hockey Warm-Up, Ages 14 and UpA 12-minute moving warm-up for field hockey players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then field hockey moves at practice speed.12 min
2. 2Dribbling Past a Walking DefenderSell the fake.15 min
3. 3Open Speed DribblePush, run, push.12 min
4. 4Field Hockey Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for field hockey players 14 and up after training: stretches for the legs, hips, inner thighs and upper back, each held 20 to 30 seconds, never to pain.8 min

At 18

What changes in field hockey training at 18

The app opens the same 59 at-home drills at 18 as at 17; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.

The week

Fitting field hockey into a week at 18

At 18 the limit is 18 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 13.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

• Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.

  Côté and Vierimaa 2014

• Organized sport should total no more hours a week than the child's age in years, with two rest days a week.

  NATA youth sport specialization recommendations

Questions and answers