Sprint and Hit Power Circuit
Strength & Power
Legend
- player
- cones
- ball
- movement path
How it works
Combine a short sprint with a maximum-power hit to train explosive endurance.
What you need
- cones
- field hockey ball
- field hockey stick
Your focus
Sprinting to a ball and immediately executing a hard hit trains the combination of speed, body control, and power needed for defensive clears and quick offensive transitions.
Set a start cone and a hitting cone 10 yards away.
Sprint from start to hitting cone.
Control the ball and hit it as hard as possible at a target.
Sprint back to start. Rest 20 seconds.
10 reps. Track power hits on target.
Goal
You've got it when your hits consistently reach the upper target on 8 of 10 reps and your sprint-back time stays consistent.
Helpful cues
- Decelerate under control in the last 2 steps, don't run through the ball
- Full hip rotation on the hit, not just arms
- Sprint back immediately, no rest between the hit and the return
Adjust the challenge
Make it easier
Strip it back
Walk to the cone and focus on the hit mechanics before adding the sprint.
UpLVL it
Add the next challenge
Add a target (second cone), hit must land within 2 yards of the target.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.