Back to Hockey Fitness Plan
Back to Hockey Fitness Plan restores match-ready fitness for field hockey players. Improve endurance, speed, and agility to get back to peak performance and confidently handle full match intensity.
Coach
CURVA
Focus
General
Length
6 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 6 weeks
Frequency: 4 days per week
About the Plan
Back to Hockey Fitness Plan is a 6-week program designed to kickstart a player’s match-ready fitness after a break or off-season period. The plan focuses on rebuilding endurance, speed, and agility to handle the demands of competitive field hockey.
Through a combination of aerobic conditioning, sprint and agility drills, and functional strength exercises, athletes regain stamina, quickness, and overall athleticism. Core and lower-body strength are emphasized to support efficient movement, reduce injury risk, and improve recovery between high-intensity efforts.
Structured for 4 days per week, this program works perfectly alongside team training and match preparation, allowing players to safely rebuild fitness while regaining confidence on the pitch.
By the end of the program, players will feel fitter, faster, and more agile — ready to perform at their best from the first whistle of the match.
Plan Structure
Day 1
Lower Strength - Squat Focus
Day 2
Upper Strength - Press & Horizontal Force
Day 3
Rest Day (Rest)
Day 4
Power & Posterior Chain
Day 5
Posterior Chain Strength & Strength-Endurance
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Squat Focus
Day 2
Upper Strength - Press & Pull Balance
Day 3
Rest Day (Rest)
Day 4
Power & Posterior Chain
Day 5
Posterior Chain Strength & Strength-Endurance
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Squat Focus
Day 2
Upper Strength - Press & Horizontal Force
Day 3
Rest Day (Rest)
Day 4
Power & Posterior Chain
Day 5
Posterior Chain Strength & Strength-Endurance
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Squat Focus
Day 2
Upper Strength - Press & Pull Balance
Day 3
Rest Day (Rest)
Day 4
Power & Posterior Chain
Day 5
Posterior Chain Strength & Strength-Endurance
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Squat Focus
Day 2
Upper Strength - Press & Pull Balance
Day 3
Rest Day (Rest)
Day 4
Power & Posterior Chain
Day 5
Posterior Chain Strength & Strength-Endurance
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Squat Focus
Day 2
Upper Strength - Press & Pull Balance
Day 3
Rest Day (Rest)
Day 4
Power & Posterior Chain
Day 5
Posterior Chain Strength & Strength-Endurance
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Train smarter with CURVA
Create and log workouts
Build sessions from scratch or choose from established workouts.
Track all your lifts and PB's
Log your reps, weights, paces and visualise your progress. Easy add notes and set timers.
Follow the best training plans
Our programs are carefully tested, structured and optimized to maximize your training.