3D Ball Lift Coordination Drill
Coordination & Body Control
Legend
- player
- ball
- movement path
How it works
Develop the body control and coordination needed to execute 3D ball lifts over a defender's stick at speed.
What you need
- field hockey stick
- field hockey ball
- mini hurdles
Your focus
3D skills , lifting the ball to evade a stick tackle , require exceptional body control, timing, and stick manipulation. Players who can execute 3D skills confidently have a major advantage in 1v1 situations. Coordination training for 3D lifts also improves overall ball feel and body awareness.
Place a mini hurdle on the ground simulating a defender's stick.
Player approaches at pace, times a ball lift over the hurdle using the stick face.
Collect the ball after the lift and continue dribbling.
Progress from 1 hurdle to 3 hurdles at varying spacings.
Goal
You've got it when you execute the 3D lift at speed, ball goes over the stick, you recover, and you maintain your run.
Helpful cues
- Cup the ball with the stick face to lift, don't scoop
- Time the lift to the hurdle, not early, not late
- Stay balanced in your hips through the lift
Adjust the challenge
Make it easier
Strip it back
Lift from a stationary position first.
UpLVL it
Add the next challenge
Add a defender whose stick the player must lift over in a live 1v1 rep.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.