1. Conditioning for kids
  2. Field hockey, 7 to 10 year olds

Field hockey conditioning for 7 to 10 year olds

Field hockey conditioning for 7 to 10 year olds at home means speed & fitness and shooting through 33 drills picked for the age. At 7 to 10, field hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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
33 physical-focus field hockey drills work at home for 7 to 10 year olds, 5 of them field hockey's own. 6 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 7 to 10, field hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
Load rules
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
What you need
Most used: cones (5 of the 33 drills), music (2), stick (2), ball (1), balloon (1), bucket (1), bucket or target (1), chalk or tape (1). 8 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 7 to 10 year olds

These drills build the body for field hockey itself: speed & fitness and shooting. Every one is open to 7 to 10 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 7 to 10 year olds.

dribbling

Dribbling

speed & fitness

Speed & Fitness

A 21-minute session

A conditioning session for 7 to 10 year olds

A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

  1. 1Field Hockey Warm-Up, Ages 7 to 10An 8-minute moving warm-up for field hockey players aged 7 to 10: easy running, moving stretches, balance and soft landings, then field hockey moves. Before practice, never still stretches first.8 min
  2. 2Ready Position FootworkLow and light.8 min
  3. 3Field Hockey Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for field hockey players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and inner thighs, each held for a slow count of 10.5 min

Healthy load

How much field hockey conditioning is healthy for 7 to 10 year olds

At 7 to 10, field hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.

A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

No weights, bands or machines: body weight, a ball and open space.

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 7 to 10 year olds?

At 7 to 10, field hockey conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 33 drills below are physical-focus field hockey drills that work at home.

What field hockey conditioning drills can 7 to 10 year olds do at home?

A few to start with: Cone Collect Race, Hop, Skip and Shuffle and Ready Position Footwork. Most used: cones (5 of the 33 drills), music (2), stick (2), ball (1), balloon (1), bucket (1), bucket or target (1), chalk or tape (1). 8 drills need nothing but space. 2 are for two, and a parent can be the partner.