Free drill library · Field Hockey

At-home field hockey drills for 14 year olds and older

This is a free sample week of at-home field hockey training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of field hockey for 14 year olds and older

Session 1

Shooting at home 13 minutes

  1. Reverse Side Finish · 4 min
    Flat face, low finish.
  2. Shoot on the Turn · 5 min
    Turn and finish low.
  3. Slap Shot to the Corners · 4 min
    Low and hard.

Session 2

Speed & Fitness at home 13 minutes

  1. Repeat Shuttles With a Ball · 4 min
    Stay low on the turns.
  2. Press and Cover Runs · 5 min
    Press fast, cover close.
  3. Attack to Defend Transition Runs · 4 min
    Lose it, get back.

Session 3

Dribbling: Open Speed Dribble 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Open Speed Dribble · 5 min
    Push, run, push. Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.
  3. Angled Cuts at 45 and 90 Degrees · 5 min
    Knee over toes, never caving in. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 field hockey plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Reverse Side Finish

Ages 14 and up · 15 min

Shoot from your left side with the stick turned over, keeping it flat-side only.

  1. Dribble in from the left of goal.
  2. Turn the stick so the flat face meets the ball.
  3. Push or slap it low into the far corner.
  4. Take 20 shots.

Coach's cue: Flat face, low finish.

Bring: stick, ball, goal

Safety: Keep your stick low and check that the space around you is clear before you swing. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Shoot on the Turn

Ages 14 and up · 15 min

Receive with your back to goal, turn and shoot in one smooth movement.

  1. Stand with your back to the goal 8 yards out.
  2. Your partner passes to you.
  3. Turn on your open side and shoot low.
  4. Take 20 shots.

Coach's cue: Turn and finish low.

Bring: stick, ball, goal, partner

Safety: Keep your stick low and check that the space around you is clear before you swing. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Slap Shot to the Corners

Ages 11 and up · 12 min

Use a slap to shoot harder along the ground into the bottom corners.

  1. Place cones inside each post as targets.
  2. From 10 yards, slap the ball low at one target.
  3. Alternate corners.
  4. Take 20 shots and count hits.

Coach's cue: Low and hard.

Bring: stick, ball, goal, cones

Safety: Keep your stick low and check that the space around you is clear before you swing. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Repeat Shuttles With a Ball

Ages 14 and up · 15 min

Dribble shuttles at speed to build the fitness to keep going late in a game.

  1. Set cones at 5, 10 and 15 yards.
  2. Dribble to each cone and back in turn.
  3. Rest 60 seconds between sets.
  4. Do 5 sets.

Coach's cue: Stay low on the turns.

Bring: stick, ball, cones, timer

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Press and Cover Runs

Ages 14 and up · 15 min

Work with a partner: one presses the ball cone, the other covers behind.

  1. Set three ball cones in a line 10 yards apart.
  2. Your partner calls a cone; you run to press it while they cover behind you.
  3. Swap jobs on the next call.
  4. Do 12 calls with a walk between.

Coach's cue: Press fast, cover close.

Bring: cones, partner

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Attack to Defend Transition Runs

Ages 14 and up · 15 min

Practice the switch from attack to defence: shoot, then run back goal-side fast.

  1. Dribble and shoot at a cone goal.
  2. As your partner calls, turn and run back to a cone behind the ball.
  3. Walk back to the start.
  4. Do 8 reps with full rest between.

Coach's cue: Lose it, get back.

Bring: stick, ball, cones, partner

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Open Speed Dribble

Ages 14 and up · 12 min

Push the ball out ahead and run onto it at full pace in open space.

  1. Set cones 30 yards apart.
  2. Push the ball a few yards ahead and run onto it.
  3. Keep it on your right and on the ground.
  4. Time 6 runs with a walk back between.

Coach's cue: Push, run, push.

Bring: stick, ball, cones, timer

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Angled Cuts at 45 and 90 Degrees

Ages 13 and up · 12 min

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

  1. Set a cone 8 yards ahead; run to it at controlled speed.
  2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
  3. Repeat with a 90-degree cut.
  4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: field hockey

  • Protective eyewear (goggles) where your league requires it, a mouthguard and shin guards.
  • Goalkeepers: full kit with a helmet and cage.
  • Keep the stick below your waist when young (shoulder height at most) and the ball on the ground.
  • Play the ball, never the stick or the body.
  • Strong hits and flicks only with nobody downfield or behind the goal.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 28 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Field Hockey: governing bodies, safety and development (8)
Youth athletic development and safety (20)

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