High-Low Training Block
Endurance & Recovery
Legend
- player
- ball
- movement path
How it works
Build elite-level endurance and recovery capacity through alternating high-intensity and low-intensity training blocks in a single session.
What you need
- field hockey sticks
- field hockey ball
- heart rate monitors (optional)
Your focus
Polarized training (high-low intensity) is the most effective method for developing endurance in intermittent sport athletes. The high block develops anaerobic capacity; the low block develops aerobic recovery. Athletes who train both extremes improve overall conditioning faster.
High block (8 minutes): 30-second maximum sprints with ball, 30-second rest. Repeat 8x.
Low block (8 minutes): light continuous dribbling at conversational pace.
Repeat the high-low cycle twice in the session.
Rate perceived exertion after each block; target 9/10 in high, 4/10 in low.
Goal
You're doing it right when your low-intensity recovery blocks actually recover you, so you hit the next high block fresh.
Helpful cues
- Max in the high block means max, not 80%
- The low block is recovery, not rest, keep moving
- Your body adapts between the extremes, not in the middle
Adjust the challenge
Make it easier
Strip it back
Run 6 reps in the high block.
UpLVL it
Add the next challenge
Add a technical element (receives and passes) during the high block reps.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.