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Planet Field Hockey

This is the first of a series of articles on balance training. It is a critical component for all athletes and hockey is not an exception. This training should always be done with supervision. It is meant for athletes of intermediate to advanced skill levels.

Month #1 Exercises:


Balance Board Set-up #1
What do you need?
· Outdoor field hockey ball (or baseball) & 45-lb weight plate.

Balance Board Setup #1

Balance Board Set-up #2
What do I do?
· Place field hockey ball in space of 45-lb plate and set on floor.

Balance Board Setup #2

Drill #1 - Elementary Balance
How?
· Step on the plate with your feet shoulder width apart.
· Play with your balance until the plate is not touching the ground.

Drill #1 - Elementary Balance

Drill #2 – Squat on Balance Board
How?
· Find your balance.
· Squat to 90 degrees without letting the plate touch the ground.
· Keep your toes directly under your knees
· Keep your chest/shoulders over your knees
· HEAD UP!!
· Return to starting position and repeat.
Muscles involved?
· Quadriceps, Hamstrings, Glutes, Calves, Ankle Flexors, Abs and Lower Back.
Benefits?
· Strength, Balance and Proprioception.

Drill #2 – Squat on Balance Board

How can I increase the difficulty of this exercise?
1. Move your feet together.
2. Play catch with a partner.

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