Tracking Run Sprint Drill
Effort
Legend
- player
- cones
- ball
- movement path
How it works
Develop the effort and discipline to complete full tracking runs back to defensive position after every attack.
What you need
- field hockey sticks
- field hockey ball
- cones
Your focus
Tracking back is one of the highest-effort defensive tasks in field hockey. Players who sprint back into position after losing the ball protect their team and demonstrate elite work ethic. Making tracking runs a specific drill builds the habit before it's needed in full games.
Player attacks goal from 30 yards; shoots or is dispossessed at the circle.
Immediately after the shot or losing possession, player sprints back 30 yards to a defensive starting cone.
Coach records time from shot to return to cone.
Complete 8 reps; target is to maintain sprint time across all 8.
Goal
You're there when you complete every single tracking run back to defensive position, no shortcuts, no half-efforts.
Helpful cues
- Turn and sprint the instant the ball leaves your stick
- Tracking run wins defensive shape
- Tired is not an excuse for not sprinting back
Adjust the challenge
Make it easier
Strip it back
Jog at 70% effort tracking back to build the habit.
UpLVL it
Add the next challenge
Player must beat a time standard to pass the drill.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.