Free drill library · Field Hockey

At-home field hockey drills for 7 to 10 year olds

This is a free sample week of at-home field hockey training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 to 13 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 7 to 10 year olds

Session 1

Passing at home 13 minutes

  1. Push Pass Through a Gate · 4 min
    Eyes on the gate, then the ball.
  2. Family Passing Pairs · 5 min
    Hands apart, push to them.
  3. Knock Down the Bottles · 4 min
    Point your stick at the bottle.

Session 2

Receiving at home 13 minutes

  1. Stop and Control · 4 min
    Soft hands, stick angled over.
  2. Receive on Both Sides · 5 min
    Flat face to the ball every time.
  3. Stop the Roll Game · 4 min
    Stick low, ball stops.

Session 3

Speed: Wall Push-Up Countdown 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Wall Push-Up Countdown · 4 min
    Straight like a board. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
  3. Flamingo Stand Count · 4 min
    Eyes on one spot. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
  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

Push Pass Through a Gate

Ages 7 and up · 10 min

Pass back and forth with a partner through a small cone gate in the middle.

  1. Set two cones a yard apart halfway between you.
  2. Stand 8 yards apart.
  3. Push pass through the gate to your partner.
  4. Count how many of 20 passes go through.

Coach's cue: Eyes on the gate, then the ball.

Bring: stick, ball, 2 cones, partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Family Passing Pairs

Ages 7 and up · 8 min

Push pass back and forth with a parent who stops the ball with a foot or a stick.

  1. Stand 5 big steps apart.
  2. Push the ball along the ground to your parent.
  3. They send it back by hand or stick.
  4. Count 30 passes together and try to beat your family record.

Coach's cue: Hands apart, push to them.

Bring: stick, ball, parent or partner

Safety: Keep the ball on the ground. Never raise it toward a person.

Knock Down the Bottles

Ages 7 and up · 10 min

Push pass at empty plastic bottles to practice aiming along the ground.

  1. Stand 3 empty bottles in a row 6 yards away.
  2. Push pass to knock one over.
  3. Stand it back up and go again.
  4. Count how many you knock over in 20 passes.

Coach's cue: Point your stick at the bottle.

Bring: stick, ball, 3 plastic bottles

Safety: Keep the ball on the ground. Never raise it toward a person.

Stop and Control

Ages 7 and up · 8 min

Stop a rolling ball dead on the flat side of your stick.

  1. Hold your stick low with the flat side facing the ball.
  2. Angle the top of the stick slightly forward over the ball.
  3. Give a little as the ball arrives so it stops.
  4. Receive 30 passes off a wall.

Coach's cue: Soft hands, stick angled over.

Bring: stick, ball, wall or partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Receive on Both Sides

Ages 7 and up · 10 min

Receive on your open side and on your reverse side with the stick turned over.

  1. Your partner rolls the ball to your right side 10 times.
  2. Then 10 times to your left side.
  3. On the left, turn the stick so the flat face still meets the ball.
  4. Stop each one before passing back.

Coach's cue: Flat face to the ball every time.

Bring: stick, ball, partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Stop the Roll Game

Ages 7 and up · 8 min

A parent rolls the ball by hand and you stop it dead on your stick.

  1. Your parent rolls the ball gently from 5 steps away.
  2. Stop it on the flat side with your stick low.
  3. Roll it back by hand or push it back.
  4. Count clean stops out of 20.

Coach's cue: Stick low, ball stops.

Bring: stick, ball, parent

Safety: Keep your stick low and check that the space around you is clear before you swing.

Wall Push-Up Countdown

Ages 6 to 10 · 5 min

Push-ups against a wall teach the right shape before ever going to the floor.

  1. Stand an arm's length from a wall with hands at shoulder height.
  2. Bend your elbows to bring your chest toward the wall, body straight.
  3. Push back while counting down from 10.
  4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Flamingo Stand Count

Ages 5 to 10 · 5 min

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

  1. Stand on one foot, the other foot lifted near your knee.
  2. Hold your arms out to help.
  3. Count how long you can stay without touching down.
  4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Safety for ages 7 to 10

  • Plans for this age group use beginner 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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