Winter Training Booklet

Running · line sprints (weeks 1–12)

3 series × 8 sprints: 30 s all-out (keep repeating the pattern) / 30 s rest. 4 min break between series.

Line Sprints LS1

Cones at 0, 10, 20 and 30 m. Sprint 0→20 m, back to 10 m, sprint to 30 m. Walk back to start and repeat until 30 s are up.

Weeks 1–4

Line Sprints LS2

Cones at 0 and 10 m. Sprint back and forth (10 m shuttles) for 30 s.

Weeks 5–9

Line Sprints LS3

Cones at 0, 5, 10, 15 and 20 m. Sprint 0→10, back to 5, to 15, back to 10, to 20 m. Repeat for 30 s.

Weeks 10–12

Warm-up (10–15 min): 5 min jog · drills 2 × 15 m (high knees, heel kicks, side steps, crossovers, skips) · leg swings · 3 uphill runs of 10–15 s. Cool-down: 10 min easy jog + stretching.

Bad weather: no sprinting on ice, snow or wet leaves. Use a sports hall, move the run to another dry day, or do the indoor version: 3 × 8 × (30 s on / 30 s off) alternating band running on the spot and band in–out jumps.

Running · intervals (from 8 February)

Intervals 1 · 30/30 · weeks 14–17

3 series × 8: 30 s at 90 % VMA, 30 s walk. 4 min break between series.

Intervals 2 · 15/15 · weeks 18–22

3 series × 16: 15 s very fast (110 % VMA), 15 s easy jog (60 %). 4 min break between series.

Your distances come from the 6-minute run test in week 13. Use the VMA calculator on the Tests tab.

Leg strength & core

Wall sit

Back flat on the wall, knees at 90°, knees over ankles. Breathe calmly.

Why: Builds the thigh endurance you need to stay low in indoor hockey.

Wall sit + dribble

Same wall sit, but keep the ball moving with small Indian dribbles in front of you.

Why: Low legs + busy hands, exactly like defending in indoor.

Hockey stance hold

Your lowest playing position with stick and ball. Hold it while dribbling slowly.

Why: Gets you used to playing low for a long time.

Band squat

Band just above the knees. Sit back and down, push the knees OUT against the band, chest up.

Why: Strong hips and knees for a stable low stance.

Lateral band walk

Band around the ankles, half squat. Side steps without standing up. Keep the band tight.

Why: Side-to-side moves in a low posture, like tracking an attacker.

Monster walk

Band around the ankles, half squat. Big diagonal steps forward, then backwards.

Why: Wakes up the glutes, protects the knees.

Band glute bridge

Band above the knees. Push hips up until knees–hips–shoulders are a straight line, hold 2 s.

Why: Glutes = power for sprinting and staying low.

Single-leg bridge

One foot on the floor, other leg straight. Push the hips up, keep them level.

Why: Single-leg strength, because you run on one leg at a time.

Band clamshell

Lie on your side, knees bent, band above the knees. Open the top knee, feet stay together.

Why: Hip stability: fewer knee and groin problems.

Reverse lunge

Step back, back knee almost touches the floor, front knee stays over the foot. Push back up.

Why: Strong legs and balance for lunging tackles.

Side lunge

Wide stance, sit into one hip, other leg straight. Heels stay down. Push back to the middle.

Why: The wide, low position of indoor defending and receiving.

Bulgarian split squat

Back foot on a sofa or chair. Go straight down, front knee over the foot. Add a backpack (3–5 kg) when it says so.

Why: The best single-leg strength exercise for hockey players.

Single-leg deadlift

Stand on one leg, hinge forward with a flat back, other leg goes back. Slow and controlled.

Why: Hamstrings and balance, protects against hamstring strains when sprinting.

Calf raise (step)

Balls of the feet on a step. Heels down slowly, then up as high as possible. Single-leg when it says SL.

Why: Strong calves and ankles for quick first steps.

Copenhagen plank (short)

Side plank on the elbow, top KNEE on a sofa or chair, bottom leg free. Hips up.

Why: Strong groin (adductors), the most common hockey injury spot.

Copenhagen plank (long)

Like the short version, but the top FOOT on the sofa. Harder. Hips up.

Why: Next level for the groin muscles.

Plank

Forearms on the floor, body in one straight line, squeeze glutes and belly.

Why: Core strength connects legs and stick.

Side plank

Elbow under the shoulder, hips high, body straight.

Why: Strong sides for twisting and shielding the ball.

Leg 5 & band plyos

Leg 5, every day: the four drills from the reel, band around the feet, 60 s each with 15 s to switch, then the wall sit (30 s in week 1, building to 2 min). At least 5 days a week. On the big leg day it's the warm-up. Land quietly, knees over toes.

Band in–out jumps

Band around the feet. Jump feet wide, then narrow, wide, narrow… quick and light.

Why: Fast feet and springy ankles.

Band running on the spot

Band around the feet. Run on the spot as fast as you can, knees up, arms working.

Why: Sprint speed and hip-flexor power.

Band knee pattern

Band around the feet. Left up, right up, LEFT HIGH. Right up, left up, RIGHT HIGH. Keep the rhythm.

Why: Coordination and rhythm under fatigue.

Band split switch

Band around the feet. Small jump, switch: left foot front, right foot front, left foot front…

Why: Quick changes of direction.

Skater hops

Jump sideways from one leg to the other. Land soft on one leg and hold 2 seconds.

Why: Explosive side-steps and safe landings.

Squat jump

Half squat, jump as high as possible, land soft and quiet, reset.

Why: Power for the first 3 steps.

Line hops

Feet together, hop side to side over a line as fast as possible.

Why: Fast feet for dodging.

Mat skills

About 30 min: 5 min warm-up touches → 10 min skill of the week → 5 min low challenge (3 × 30 s dribbling in your lowest stance) → 10 min game.

Indian dribble

Ball in front of you, open–close–open with the stick. Small, fast touches. Wide, then narrow.

Figure-8 around 2 cones

Dribble a figure 8 around two cones 1 m apart. Change direction, keep the ball close.

Pull-back & turn

Push the ball forward, stop it, pull it back and turn away. Both sides.

3D lift over a stick

Lay a stick on the mat. Lift the ball over it with a small scoop, catch it on the other side.

Eyes-up TV dribble

Put the mat in front of the TV (a hockey or football match is best). Keep dribbling with your eyes on the screen, never on the ball. Call out the score, shirt numbers or who has the ball. Ad break = speed round.

Forehand–reverse V-drag

Drag the ball in a V: forehand to one cone, reverse to the other. Low and quick.

Wall passes

Push the ball against a wall or rebound board, receive, pass again. Forehand and reverse.

Mat games

Every mat session ends with 10 minutes of one of the games built into your mat. Pick a different one each week, write your best score in the week notes and your records, and try to beat it.

Make it harder: play in your lowest stance · left hand only for one round · add a pull-back or 3D lift between targets.

Weekend routines

Match day: band activation (8 min)

Monster walk 2 × 10 steps fwd + back
Lateral band walk 2 × 10 each way
Band glute bridge × 10
Band in–out jumps 2 × 15 s
Band running on the spot 2 × 10 s fast

After the match: stretch (10 min)

Quads 30 s / leg
Hip flexor (half kneeling) 30 s / leg
Hamstrings 30 s / leg
Groin / adductors 30 s
Calves 30 s / leg
Glutes (figure 4) 30 s / leg

No match? Easy walk, bike or swim for 20–30 min + 10 min mobility.

Head training

Strong legs win the ball. A strong head keeps you playing well when you're nervous, tired or just made a mistake. Every week has one head task: do it and tick it.

Box breathing

Breathe in 4 · hold 4 · out 4 · hold 4. Do 4 rounds.

When: When you're nervous, before a match or a penalty corner, in bed.

Reset after a mistake

Pick one action + one word, e.g. tap your stick, one deep breath, "next ball". Same every time.

When: Right after every mistake, in training and matches.

Cue words

Tell yourself what TO do, not what not to do: "low", "eyes up", "first step fast". Choose 3.

When: Write them on your stick tape or bottle. Say them before a game.

Picture it

Eyes closed, 2 minutes. Imagine 3 good actions in detail: what you see, hear and feel.

When: Before sleep or on the way to a match.

3 good things

Name 3 things that went well, then 1 thing to work on.

When: After every training and match. Write them in your notes.

Effort goal

One goal you control 100 %, like "Leg 5 on 5 days" or "talk on the pitch". Not "win" or "score".

When: Set it on Monday, check it on Sunday.

Focus with noise

Practise your skills while something distracts you: TV, music, someone talking.

When: Mat sessions and Leg 5.

My 3 cue wordsMy reset (action + word)

Fuel like an athlete

Food is your energy for training and matches. Normal food at the right time is enough.

Pee check: are you drinking enough?

Every day

3 parts on every plate: filling (bread, pasta, rice, potatoes, oats) + muscle (milk, yogurt, cheese, eggs, meat, fish, beans) + fruit or veg
Drink water all day. Light-yellow pee = enough.
No energy drinks. Sweets are fine sometimes, not instead of a meal.

Breakfast · never skip it

Birchermüesli with yogurt + fruit
or bread with cheese or ham + an apple
or oats with milk + a banana
plus a glass of water or milk

Before training or a match

3 hours before: normal meal, e.g. pasta, rice or bread + a bit of chicken, ham or cheese. Not fatty: no fries, no cream sauce.
1 hour before: small snack: banana, bread with honey or jam, cereal bar
1–2 glasses of water

During · tournaments

Water: a few sips at every break
Between games: banana, bread roll, dried fruit, cereal bar
No big meals and no sweets between games

After · within 1 hour

Filling + muscle: chocolate milk + banana, or yogurt with muesli, or a cheese sandwich
Drink until your pee is light yellow again
Then a normal dinner. After a hard day: a bit more pasta, rice or potatoes.

Day before & match day

Normal dinner with pasta, rice or potatoes, and an early night
Match day: nothing new. Only food you know works for you.

Allergies, vegetarian or a special diet? Ask a sports dietitian. These are general rules for healthy, active teenagers.

Golden rules

Pain = stop. Muscle burn is OK, sharp or joint pain is not. Tell a parent or coach.
Quality first. Slow and correct beats fast and sloppy.
How hard (1–10): run days 8–9, strength days 6–8. Always 9–10 on strength? Do one round less.
Sleep 8½–9 hours, drink water, eat within an hour after training.
No time? Do at least your Leg 5.
Missed the run? Move it to Wed or Thu, never the day before a match. Ill or very tired: skip, don't double up.

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 30 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 35 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 40 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 45 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 50 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 55 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 60 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 70 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 75 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 80 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 90 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 100 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 110 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

	Sat	Sun
Leg 5 (4 × 60 s band + wall sit 120 s) (optional on match days)
Match: band activation 8 min before warm-up
Match: stretch 10 min after
No match: easy 20–30 min walk, bike or swim + 10 min mobility

Test	Boys			Girls
Test	Base	Goal	Top	Base	Goal	Top
Wall sit (s)	60	90	120	50	80	110
Standing long jump (cm)	170	190	205	140	155	170
30-s touch count (touches)	60	80	100	60	80	100
Side plank (weaker side) (s)	40	60	90	35	55	80
Single-leg balance, eyes closed (weaker side) (s)	10	20	30	10	20	30
6-minute run (m)	1250	1400	1550	1100	1250	1400

Test	Week 1 Thu 12 Nov	Week 13 Thu 4 Feb	Week 22 Thu 8 Apr
Wall sit, max s
Standing long jump cm
30-s touch count touches
Side plank L / R s
Single-leg balance, eyes closed L / R s
6-minute run m

Winter Training

Week 1

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 2 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 2

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 3

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 4

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 5

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 6

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 7

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 8

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 2 rounds · rest 60–90 s between rounds

3Core finish

Sunday week check

Week 9

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 10

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish

Sunday week check

Week 11

1Warm-up = today's Leg 5 (tick it above)

2Leg circuit · 3 rounds · rest 60–90 s between rounds

3Jumps · full effort, full rest

4Core finish