Week starting Mon 16th

A dynamic warm-up is an essential start to any field hockey session, designed to prepare players physically and mentally for the activity ahead. Unlike static stretching, which involves holding a stretch for a period of time, dynamic warm-ups consist of movement-based exercises that increase heart rate, warm the muscles, and enhance flexibility, coordination, and joint mobility.

Here’s why dynamic warm-ups are crucial at the beginning of a field hockey session:

1. Increase Blood Flow and Muscle Temperature: Dynamic exercises raise the body’s core temperature and increase blood flow to the muscles. Warmer muscles are more pliable, which can enhance performance and make technical movements smoother and more efficient.

2. Enhance Coordination and Agility: Many dynamic warm-up exercises mimic the movements used in field hockey, such as lunges, squats, side shuffles, and gentle sprints. This prepares the body for similar motions during the game and activates the neural pathways involved in coordination and agility.

3. Reduce Injury Risk: By gradually increasing the intensity of movement, dynamic warm-ups reduce the risk of injuries that can occur when cold muscles are subjected to sudden, intense efforts. They also help to activate the stabilizing muscles around key joints, like the ankles and knees, which are particularly vulnerable in field hockey.

4. Mental Preparation: Dynamic warm-ups also provide a few minutes for players to mentally switch gears into practice or game mode. This can help enhance focus, concentration, and team cohesion as players warm up together.

BACK to BASICS

FOREHAND CARRY

The forehand carry, also known as the "right-side dribble" in field hockey, is a fundamental skill that allows a player to maintain possession of the ball while manoeuvring around the pitch. This technique is vital for advancing the ball upfield, evading defenders, and creating passing opportunities.

Execution of the Forehand Carry:

1. Grip and Posture: The player grips the stick with the left hand at the top and the right hand placed comfortably below the left. The body remains in a slightly bent forward position, maintaining a low centre of gravity for better balance and agility.

2. Stick and Ball Position: The stick is held out to the right side of the body, and the flat side of the stick makes contact with the ball. The stick must remain close to the ball to maintain tight control and limit the opposition to take the ball.

3. Movement: The player uses quick wrist movements to tap or push the ball forward. The ball stays close to the stick, ideally just a few inches away, allowing precise control as the player moves.

4. Vision and Awareness: While dribbling, the player keeps their head up as much as possible to survey the field, identify passing options, or spot approaching defenders.

5. Speed and Control: The speed of the dribble can vary depending on the situation. In open space, the player may push the ball further ahead to sprint into space, whereas in tighter situations, such as near defenders, closer control is necessary to protect the ball.

The forehand carry is a versatile dribbling technique that can be modified with different speeds and movement patterns, making it crucial for effective field play. Mastery of this skill allows players to maintain possession, navigate through tight spaces, and contribute dynamically to their team's offensive strategies.

PULLBACK

The pullback is a crucial skill in field hockey, especially when coming into contact with an opponent. It allows the player to maintain possession, change direction quickly, and create space for further play. Here’s a detailed look at executing a pullback under pressure:

1. Preparation and Approach:

   • Approach the Defender: As the player approaches the defender with the ball, they must be aware of the defender’s position and stick placement. The aim is to get close enough to engage the defender but maintain enough space to execute the pullback effectively.
   • Body Positioning: The player’s body should be positioned to shield the ball from the defender, using their body and non-dominant side to create a barrier.

2. Execution of the Pullback:

   • Footwork: Quick and precise footwork is crucial. The player needs to plant their foot near the ball to provide a pivot point for the body and the stick.
   • Stick Handling: The player uses the stick to pull the ball back, changing its direction. The action involves dragging the ball back towards oneself with the stick's flat side, often coupled with a slight turn of the wrist and forearm to maintain control and fluidity.
   • Shielding the Ball: During the pullback, the player must keep their body between the ball and the opponent. This positioning not only protects the ball but also prepares the player for the next move, whether a pass or continued dribbling.

3. Directional Change:

   • Creating Space: Once the ball is pulled back, the player can then use the created space to either pass to a teammate or continue dribbling in a new direction. This maneuver is particularly effective for evading defenders and opening up the field.
   • Continued Play: After pulling the ball back, the player’s head should be up to assess the field quickly and decide the next best play—pass, shoot, or dribble.

4. Strategic Considerations:

   • Speed and Timing: The effectiveness of a pullback often relies on the speed of execution and the timing of the move relative to the defender’s approach. Quick execution can catch the defender off guard, while perfect timing ensures space is created for the subsequent play.

Mastering the pullback in field hockey enhances a player's ability to handle tight situations, maintain possession under pressure, and make smarter plays in contact situations.

V-DRAG

The V drag, also known as the "V pull" is a dynamic dribbling skill in field hockey that effectively changes the direction of play. It's particularly useful for evading defenders and creating space in tight situations. Here's a breakdown of how to perform a V drag:

1. Preparation and Setup:

   • Ball Positioning: Start with the ball slightly ahead and to the right side, ensuring it's within comfortable reach of the stick.
   • Body Positioning: The body should be low and balanced, with knees slightly bent to provide stability and agility.

2. Execution of the V Drag:

   • Initial Touch: Use the stick to push the ball diagonally forward and to the left or right across the body, creating the first leg of the 'V'. This movement should be quick to shift the defender’s momentum.
   • Change of Direction:  Then, pull the ball back across the body to complete the V shape. This dragging action should be smooth and controlled, keeping the ball close to the stick.
   • Footwork: Coordinate footwork with the stick movements. As you drag the ball left, step left; as you pull it right, step right. This enhances the body’s natural movement and effectiveness in executing the skill.

3. Completing the Move:

   • Acceleration Out of the Drag: After completing the V, the player should accelerate away from the newly created space, using the change of direction to escape the defender.
   • Head Up: Throughout the manoeuvre, keep the head up to assess options for the next play, whether it's a pass, shot, or continued dribbling.

4. Strategic Use in Game Situations:

   • Evading Defenders: The V drag is perfect for situations where space is limited and a defender is approaching head-on. The sudden change in direction can throw the defender off balance, allowing the dribbler to break away.
   • Creating Scoring Opportunities: In the offensive third, the V drag can be used to create shooting lanes. By dragging defenders out of position, it opens up gaps in the defence that can be exploited for scoring.

5. Practice Considerations:

   • Repetition: Like any skill, the effectiveness of the V drag improves with practice. Regular drills that incorporate this move can help players become more fluid and natural in their execution.
   • Versatility: Practice the V drag in different contexts—while stationary, moving slowly, and at full sprint—to adapt its use in various game scenarios.

Mastering the V drag not only enhances a player’s dribbling arsenal but also boosts their confidence in handling the ball under pressure, making them a more versatile and unpredictable player on the field.

ROLLOUT

The "roll out" is a strategic dribbling manoeuvre in field hockey designed to help players avoid congested areas of the field and redirect their attack towards the centre of the pitch. This technique is particularly useful for bypassing defenders and creating new angles for advancing towards the goal. Here’s a detailed look at how to perform a rollout effectively:

1. Preparation and Setup:

   • Ball Positioning: Begin with the ball on your strong side.
   • Body Positioning: Maintain a low and balanced stance, with knees bent and body slightly leaned over the ball, which helps in quick movements and maintaining stability during the roll.

2. Execution of the Roll Out:

   • Rolling the Ball: Hook the toe of the stick over the ball and gently roll the ball to the left in a wide circle, almost a spin from left side to the right side. This movement should be fluid and controlled, ensuring the ball stays close to your stick, which is crucial for avoiding turnovers in high-contact areas.
   • Footwork: As you roll the ball across, step in the direction of the ball to reposition your body. This step not only helps shield the ball from defenders but also aligns your body for the subsequent forward movement.
   • Avoiding Contact: The roll should be timed to coincide with the defender's approach, using their momentum against them to create space for yourself. The goal is to move the ball out of their reach and reduce physical contact, minimising the risk of fouls and maintaining possession.

3. Advancing the Play:

   • Acceleration: Once the ball is on your opposite side, accelerate forward into the central areas of the pitch. The swift change in direction and speed can disrupt defensive setups and open up paths to the goal.
   • Vision: Keep your head up after the roll to immediately assess the field. Look for passing lanes that may have opened up or opportunities to continue the drive towards the goal.

4. Strategic Use in Game Situations:

   • Breaking Through Midfield: The rollout is excellent for midfielders who often face crowded scenarios. Rolling the ball across and breaking towards the centre can split the defence and give access to more advantageous positions.
   • Creating Scoring Opportunities: By moving centrally, you can draw defenders out, creating space for wingers or forwards through on-goal runs or opening up shot opportunities for yourself.

5. Practice Considerations:

   • Repetition and Drills: Regular practice of the rollout in different game-like scenarios will improve execution under pressure. Drills should include variations in speed and defensive pressure to mimic real-game situations.
   • Combining with Other Skills: Practice integrating the rollout with other skills, such as passes and shots, to make the manoeuvre a more dynamic and unpredictable element of gameplay.

By mastering the rollout, players can effectively navigate through tight spaces, avoid unnecessary physical play, and reposition themselves to better exploit the central areas of the pitch, making it a crucial skill for controlling the flow and tempo of the game.

CHECK for LEARNING

Creating a dynamic and competitive 5-a-side drill with three teams can be an excellent way to reinforce newly learned skills and encourage active participation. Here's a detailed plan for setting up and executing this drill:

Objective:

To reinforce specific field hockey skills and techniques in a competitive setting, rewarding skill execution with higher points to emphasise their importance over scoring.

Setup:

• Field Size: Approximately 23m x 23m, clearly marked to keep play contained.
• Players: Split all participants into three teams of five. Each team will rotate through playing, resting, and observing.
• Equipment: Standard field hockey sticks, balls, and two goals.

Rules and Scoring:

1. Game Duration: Each game lasts 4 minutes. The games run continuously with minimal downtime between rotations to keep the intensity high.
2. Scoring System:
   • Skill Execution: If a player successfully performs a skill or technique that was recently highlighted in coaching, their team earns 5 points. This could include forehand carries, V drags, rollouts, etc.
   • Goals: Each goal scored is worth 1 point, emphasizing the importance of skill execution over just scoring.
3. Rotation: After each game, teams rotate roles:
   • One of the playing team moves to a resting position to observe and analyse.
   • The observing team takes the field to play.
4. Forfeit: At the end of the set (after each team has played against each other), the team with the fewest points receives a light-hearted forfeit, such as 6 shuttles baseline to 23m in 30 seconds.
5. Game Play:

• Continuous Play: The coach or a designated timekeeper ensures smooth transitions between games and keeps time. The games should start and end promptly to maintain the session's flow and energy.
• Focused Skills: Before each game, the coach highlights one or two specific skills for the teams to focus on during the upcoming round. This direction helps players concentrate on applying what they've practised in a live setting.
• Observation and Feedback: The team in the observing role should be encouraged to watch for successful skill execution and strategic play, possibly even tasked with keeping track of skill-based points to engage them further in the learning process.

Coaching Points:

• Active Coaching: Provide active and dynamic coaching during games, pointing out both successful skill executions and areas for improvement.
• Encourage Creativity: While specific skills are highlighted, encourage players to be creative in their application, finding new ways to integrate these techniques into their play.
• Positive Reinforcement: Acknowledge and praise successful skill execution immediately to reinforce learning and boost confidence.

Reflecting on coaching sessions is a vital part of developing as an effective coach. It helps you evaluate the effectiveness of your session, understand what worked and what didn't, and plan for future improvements. Here’s a structured approach to how you can reflect on your field hockey coaching sessions:

1. Immediate Review

• Right After the Session: It's beneficial to jot down some immediate thoughts right after the session ends. These can include observations on how the session went, player engagement, and any significant moments or reactions.
• Self-assessment: Ask yourself whether the session goals were achieved and how well you managed the session, including communication, organisation, and adaptability.

2. Gather Feedback

• From Players: Informal discussions with players or a structured feedback form can provide insights into how they felt about the drills, the pace of the session, and their personal enjoyment.
• From Assistant Coaches or Observers: If other coaches or assistants were present, their perspectives could provide additional insights into areas you might not have noticed.

3. Analyse Specific Elements

• Effectiveness of Drills: Evaluate whether the drills and exercises achieved their intended purpose. Consider whether the players showed improvement and whether they were able to execute the skills in small unit play or game-like scenarios.
• Player Progress: Reflect on individual and team progress. Identify players who excelled or struggled and consider why this was the case.
• Engagement and Motivation: Assess how engaged the players were throughout the session. Low engagement might suggest that the activities were too easy, too hard, or not interesting.

4. Reflect on Your Coaching Performance

• Communication: Consider how clear your instructions were and how effectively you communicated goals and feedback during the session.
• Decision Making: Reflect on the decisions you made during the session, such as adjustments to drills or responses to unexpected situations or player needs.
• Leadership and Management: Think about how you managed time, organised activities, and maintained discipline and focus.

5. Identify Areas for Improvement

• Personal Development: Based on your reflections and feedback, identify specific areas where you can improve your coaching techniques, such as learning new drills, improving how you give feedback, or managing group dynamics more effectively.
• Session Planning: Look for patterns over multiple sessions to see if there are recurring issues with certain types of activities or at certain times during the session.

6. Plan for Future Sessions

• Adjustments: Plan how you will adjust future sessions based on your reflections. This could involve altering the structure of your sessions, introducing new types of drills, or focusing on different skills.
• Continued Learning: Consider opportunities for your own development, such as attending coaching clinics, reading up on new coaching methodologies, or seeking mentorship.

7. Document Your Reflections

• Maintain a Coaching Diary: Keeping a detailed diary or log of your coaching sessions and reflections can be invaluable. This allows you to track your development over time and revisit your observations and plans.

Reflecting systematically enhances your effectiveness as a coach by turning each session into a learning opportunity for both you and your players. It fosters a continuous improvement mindset, ensuring that you are always working towards being the best coach you can be.