Multi-Direction Speed and Skill Complex
Athleticism
Legend
- player
- cones
- ball
- movement path
How it works
Challenge multiple athletic qualities, speed, power, and coordination, in a combined movement and skill complex.
What you need
- field hockey stick
- field hockey ball
- cones
- resistance band (optional)
Your focus
Complex training pairs athletic and skill work to improve both simultaneously. Multi-directional demands increase neuromuscular stress, driving adaptation. Embedding ball work ensures athleticism gains transfer to the field hockey context.
Set up a star pattern with 5 cones, one at center and one in each diagonal direction at 7 yards.
Player starts at center, sprints to a cone, backpedals to center.
Repeat to all 4 outer cones (one sprint = 1 rep per cone).
After the last cone, pick up a ball at center and complete a 20-yard dribble.
Goal
Success is hitting each station without slowing down between transitions, the speed carries through the whole complex.
Helpful cues
- Push hard out of every start
- Stay balanced returning to center
- Transition smoothly from sprint to dribble
Adjust the challenge
Make it easier
Strip it back
Reduce to 3 cones at 5 yards.
UpLVL it
Add the next challenge
Time each full set and compete against personal best.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.