Dribble and Rest Interval
Endurance & Recovery
Legend
- player
- ball
- movement path
How it works
Introduce the concept of work-rest intervals through alternating dribbling bursts and active rest periods.
What you need
- field hockey stick
- field hockey ball
Your focus
Young athletes benefit most from interval training that mirrors the intermittent nature of field hockey. Alternating work and rest teaches young players how their body recovers. Building the habit of active recovery (walking with the ball) during rest periods prepares them for more intense training.
Players dribble at full pace for 20 yards (10 seconds approximately).
Walk back slowly with the ball, this is the rest period (20 seconds).
Repeat 8 times.
After the final rep, players find a partner and discuss how their body felt in rep 1 vs rep 8.
Goal
You've got it when the rest periods feel like they're helping, you start each work burst with your breathing back under control.
Helpful cues
- Fast when it's fast, slow when it's slow, don't mix them
- Use the rest to breathe and recover
- Your body gets better at this the more you do it
Adjust the challenge
Make it easier
Strip it back
Reduce to 4 reps total.
UpLVL it
Add the next challenge
Increase sprint distance to 30 yards; keep rest at 20 seconds.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.