10U field hockey practice plans (ages 9 and 10)

Field Hockey Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: dribble a ball with the stick at walking pace, then jogging pace, keeping the stick low; finish with 10 easy push passes.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Knock Down the Bottles 13 min

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.

Coaching point: Point your stick at the bottle.

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

Receive in a Box 11 min

1. Make a square one big step wide.
2. Stand behind it as the ball is passed to you.
3. Stop it so it stays in the square.
4. Count balls kept in out of 20.

Coaching point: Soft stick, keep it in.

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

Dribble the Square 9 min

1. Set 4 cones in a square 5 yards wide.
2. Dribble around the outside with small taps.
3. Turn the ball at each cone.
4. Do 5 laps each way.

Coaching point: Small taps on the turns.

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

Chair Sit-and-Stand 15 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

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

Field Hockey Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Field Hockey Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: dribble a ball with the stick at walking pace, then jogging pace, keeping the stick low; finish with 10 easy push passes.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Block Tackle a Rolled Ball 11 min

1. Your parent rolls the ball gently toward you.
2. Get low and lay your stick flat in its path.
3. Let it hit your stick and stop.
4. Count clean blocks out of 20.

Coaching point: Get low, stick flat.

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Shoot at Bottle Targets 13 min

1. Stand a bottle in each bottom corner of a goal or two cones.
2. Push shoot from 6 yards.
3. Aim for one bottle at a time.
4. Count knockdowns in 20 shots.

Coaching point: Pick a bottle, push through.

Safety: Keep the ball on the ground. Never raise it toward a person. Nobody behind the bottles.

Cone Collect Race 9 min

1. Spread 6 cones around a safe space.
2. Run to each, bring it back to the bucket one at a time.
3. Time the whole round.
4. Do 3 rounds and try to beat your first time.

Coaching point: Quick turns, low body.

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

Flamingo Stand Count 15 min

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.

Coaching point: Eyes on one spot.

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

Field Hockey Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.