Power Clean to Hit Complex
Strength & Power
Legend
- player
- ball
- movement path
How it works
Develop elite power for striking by combining medicine ball throws with maximum-effort hit shots on goal in a complex training sequence.
What you need
- field hockey stick
- field hockey ball
- medicine ball
- cones
- goal
Your focus
Complex training (heavy loaded movement followed by an explosive skilled movement) produces greater power adaptations than either component alone. Medicine ball throws develop total-body power; the hit shot immediately after maximizes transfer of that power to the striking technique. This is an elite training method used by top programs.
Player performs 3 overhead medicine ball slams (maximum effort).
Immediately sprint to a set ball and execute a maximum-power hit on goal.
Rest 90 seconds; complete 5 sets.
Track striking power (distance or impact sound) across sets.
Goal
You're doing it right when your hit shots after the medicine ball throws are noticeably more powerful, the complex is working.
Helpful cues
- Slam with everything, wake the fast-twitch muscle up
- Transfer that power to the hit, same explosive intent
- Consistent execution: same slam energy, same hit energy
Adjust the challenge
Make it easier
Strip it back
Use a lighter medicine ball; reduce to 2 slams.
UpLVL it
Add the next challenge
Add a goalkeeper; shot must be struck hard enough to test the keeper's ability.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.