Blue Streak Sports Training

Field Hockey: Overview

soccerField Hockey is a game designed for explosive speed, quick footwork, never ending endurance, and the power to aggressively outmaneuver competitors. Having the strength to sit in a low stance requires strength and stamina, both components developed in BlueStreak Field Hockey training.

The BlueStreak program is ideal for Field Hockey players because it uses patented Athletic Republic protocols that generate measurable results in an athlete’s speed, strength, and agility. In fact, many of the world’s top professional and elite athletes have benefited from the Acceleration program. Now you can train like a pro. With the Acceleration program, the average athlete will a 33% increase in foot speed, 20% increase in leg strength, and a a 50% recovery rate increase.

Our variety of training options allows for both intense group and private training programs to develop and maintain your athletic edge. If skill is your focus, a week long camp and day clinics would be ideal for try-out preparation.

Below is a detailed overview of our field hockey-based program:


  • Improve running biomechanics
  • Increase explosive power
  • Increase stride length/stride frequency
  • Increase maximum sprint speed
  • Increase anaerobic tolerance
  • Improve foot speed/agility
  • Improve eye-hand coordination
  • Enhance posture/body positioning
  • Improve overall strength to reduce the risk of joint and tendon injuries

Components of Field HockeyTraining

  • Dynamic Warm-up/Cool-down
  • Speed Training
  • Strength Training
  • Cardiovascular/Endurance Training
  • Plyometric Training
  • Flexibility, Dynamic Balance and Agility Training
  • Core Stabilization Training

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, there by preventing pulling muscles; most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

  • Players run on Athletic Republic Generation II Super Treadmills. These treadmills can reach speeds of 28 miles an hour and an incline grade of 40 degrees.
  • Players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker athlete.
  • Players also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis —something they cannot get on the field.

Strength Training

  • Field Hockey players need incredibe lower body strength to maintain the low body position on both offense and defense. A sound weight-training program will allow for these developments and reduce the risk of injury during competition.
  • Players utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • The exercises are biomechanically specific to on-field skills including muscle movements used in shooting and playing defense.

Cardiovascular/Endurance Training

  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Generation II Super Treadmills. By using the same energy systems and tactical movements utilized in Field Hockey games, athletes become fitter and faster.

Plyometric Training

  • Plyometric training is an effective form of power training ideally suited for Field Hockey. Players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
  • Plyometric training combines elements on both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.


  • Agility is the ability to change speed and direction while maintaining effective control of the body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of speed ladders.
  • Ground-based agility patterns are conducted on our indoor eld turf, track, and wood court.


  • Field Hockey- specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.

Dynamic Balance

  • Field hockey is a game where a player's center of gravity and body control are incredibly important. Field hockey players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball, and a variety of off-balance training aids.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.