1. Conditioning for kids
  2. Field hockey, 11 to 13 year olds

Field hockey conditioning for 11 to 13 year olds

Field hockey conditioning for 11 to 13 year olds at home means speed & fitness and shooting through 34 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. Why: 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
34 physical-focus field hockey drills work at home for 11 to 13 year olds, 6 of them field hockey's own. 8 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: cones (15 of the 34 drills), soft ground (3), stick (3), timer (2), wall (2), agility ladder or chalk ladder (1), ball (1), bench, step or sturdy table (1). 4 drills need nothing but space. 2 are for two, and a parent can be the partner.

field hockey's own

Field hockey conditioning drills for 11 to 13 year olds

These drills build the body for field hockey itself: speed & fitness and shooting. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

speed & fitness

Speed & Fitness

shooting

Shooting

Every sport

Athletic drills field hockey players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

dribbling

Dribbling

speed & fitness

Speed & Fitness

A 30-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 2 drills and a cool-down: 30 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 1Field Hockey Warm-Up, Ages 11 to 13A 10-minute moving warm-up for field hockey players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then field hockey moves, with a note on growth spurts.10 min
  2. 2Ready Position FootworkLow and light.8 min
  3. 3Springy Ankle Pogo SeriesHot ground, quick bounce.6 min
  4. 4Field Hockey Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for field hockey players aged 11 to 13 after training: stretches for the legs, hips, inner thighs and upper back, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much field hockey conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is field hockey conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 34 drills below are physical-focus field hockey drills that work at home.

What field hockey conditioning drills can 11 to 13 year olds do at home?

A few to start with: Stick and Ball Relay Runs, Sprint and Recover and Cone Collect Race. Most used: cones (15 of the 34 drills), soft ground (3), stick (3), timer (2), wall (2), agility ladder or chalk ladder (1), ball (1), bench, step or sturdy table (1). 4 drills need nothing but space. 2 are for two, and a parent can be the partner.