1. Conditioning for kids
  2. Field hockey, 14 year olds and older

Field hockey conditioning for 14 year olds and older

Field hockey conditioning for 14 year olds and older at home means speed & fitness, dribbling and shooting through 59 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, 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 14 year olds and older, 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
59 physical-focus field hockey drills work at home for 14 year olds and older, 8 of them field hockey's own. 15 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (26 of the 59 drills), ball (5), stick (5), mat (4), soft ground (4), stopwatch (4), timer (4), wall (4). 4 drills need nothing but space. 7 are for two, and a parent can be the partner.

field hockey's own

Field hockey conditioning drills for 14 year olds and older

These drills build the body for field hockey itself: speed & fitness, dribbling and shooting. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

speed & fitness

Speed & Fitness

dribbling

Dribbling

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 14 year olds and older.

dribbling

Dribbling

speed & fitness

Speed & Fitness

A 40-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 40 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  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. 2Open Speed DribblePush, run, push.12 min
  3. 3Ready Position FootworkLow and light.8 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

Healthy load

How much field hockey conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 59 drills below are physical-focus field hockey drills that work at home.

What field hockey conditioning drills can 14 year olds and older do at home?

A few to start with: Repeat Shuttles With a Ball, Sprint and Recover and Cone Collect Race. Most used: cones (26 of the 59 drills), ball (5), stick (5), mat (4), soft ground (4), stopwatch (4), timer (4), wall (4). 4 drills need nothing but space. 7 are for two, and a parent can be the partner.