Field hockey players chasing the ball

Neuromuscular Training Warm-Up Program for Field Hockey

About SHREDinjuries Field Hockey Neuromuscular Training Warm-Up Program

The SHRED Injuries field hockey neuromuscular training warm-up program is being evaluated in high school and youth club players. The program was developed with ongoing feedback from field hockey coaches, players, strength and conditioning staff, physiotherapists and epidemiologists.This warm-up is designed to be completed in 10–12 minutes at the beginning of every training session and game.

Neuromuscular training has been shown to reduce the incidence of injury by >30% in youth. Our current research is evaluating the effectiveness of this program in reducing injuries in Canadian youth field hockey players.

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Categories

Aerobic

Running-based activities to warm up and develop control and technique when changing direction.

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Balance

Exercises to develop movement control and stability in the lower body and trunk.

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Strength

Bodyweight or partner resistance activities to develop strength and control through the lower and upper body.

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Agility

Landing and change of direction activities to develop power and control.

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Aerobic

Athlete jogging forward and backward

Jogging forward and backward

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Athlete side shuffling

Side shuffle

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Athletes performing open the gate

Open and Close the gate

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Athletes performing power skips

Power skips

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Athlete performing zig-zag running

Zig-zag running

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Balance

Athlete performing single-leg balance with high knee hold

Level 1: Single-leg balance with high knee hold

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Athletes performing high knee to superman balance

Level 2: High knee to superman balance

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Athlete performing jumps with partner nudge

Level 1: Jumps with partner nudge

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Athlete performing two foot jump to single leg landing

Level 2: Two-foot jump to single-leg landing

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Athletes performing stick handling while balancing on single leg

Level 1: Stick handling on single-leg

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Athletes performing passing while balancing on single leg

Level 2: Passing on single-leg

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Strength

Athlete performing nordic hamstring curl

Level 1: Nordic hamstring curl

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Athlete performing nordic hamstring curl with push-up

Level 2: Nordic hamstring curl with push-up

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Athlete performing superman hold

Level 1: Superman holds

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Athlete performing front plank with arm lift

Level 2: Front plank with arm lifts

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Athlete performing a side plank

Level 1: Side plank

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Athlete performing a side plank with torso rotation

Level 2: Side plank with torso rotation

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Athlete performing a squat hold

Level 1: Squat hold

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Athlete performing a squat hold with torso rotation

Level 2: Squat hold with torso rotation

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Athletes performing a lunge in the 12 o'clock direction

Level 1: Clock lunges: 12, 3, 6 o'clock

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Athletes performing a lunge in the 2 o'clock direction

Level 2: Clock lunges: 2, 5, 7 o'clock

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Agility

Athletes performing skate jumps

Level 1: Skate jumps (controlled)

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Athletes performing skate jumps

Level 2: Skate jumps (quick)

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Athletes performing accelerations and decelerations

Level 1: Accelerations and Decelerations

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Athletes performing shuttle runs

Level 2: Shuttle runs

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Athletes performing ball chase and shot drill

Level 1: Ball chase and shot on net

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Athletes performing run and cut to shot on net drill

Level 2: Run and cut to shot on net

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