The Solid Defender
The Solid Defender develops strength, tackling power, and positioning for field hockey defenders. Improve marking, interception ability, and recovery speed to dominate defensively across the pitch.
Coach
CURVA
Focus
General
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: General Training
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program works seamlessly alongside team training and matches, allowing defenders to build strength, speed, and resilience without compromising on-field performance. You can also create extra sessions each week through the CURVA app.
About the Plan
The Solid Defender is a 4-week program designed for field hockey defenders aiming to dominate defensive play. The plan focuses on developing strength, tackling power, agility, and positioning to improve marking, intercepting, and recovering quickly during high-intensity matches.
Through strength training, plyometrics, agility drills, and core stability exercises, athletes enhance their ability to win duels, maintain balance, and execute defensive movements efficiently. Lower-body strength and explosive power are emphasized to support tackling, blocking, and sprint recovery.
By the end of the program, defenders will feel stronger, faster, and more confident — capable of controlling their defensive zone and reacting effectively to opposition attacks.
Plan Structure
Day 1
Lower Strength & Power
Day 2
Lateral Power & Reactive Athleticism
Day 3
Rest Day (Rest)
Day 4
Posterior Chain Strength & Pitch Conditioning
Day 5
Rest Day (Rest)
Day 6
Core/Thoracic Stability, Upper Strength & Endurance
Day 7
Rest Day (Rest)
Day 1
Lower Strength & Power
Day 2
Lateral Power & Reactive Athleticism
Day 3
Rest Day (Rest)
Day 4
Posterior Chain Strength & Pitch Conditioning
Day 5
Rest Day (Rest)
Day 6
Core/Thoracic Stability, Upper Strength & Endurance
Day 7
Rest Day (Rest)
Day 1
Lower Strength & Power
Day 2
Lateral Power & Reactive Athleticism
Day 3
Rest Day (Rest)
Day 4
Posterior Chain Strength & Pitch Conditioning
Day 5
Rest Day (Rest)
Day 6
Core/Thoracic Stability, Upper Strength & Endurance
Day 7
Rest Day (Rest)
Day 1
Lower Strength & Power
Day 2
Lateral Power & Reactive Athleticism
Day 3
Rest Day (Rest)
Day 4
Posterior Chain Strength & Pitch Conditioning
Day 5
Rest Day (Rest)
Day 6
Core/Thoracic Stability, Upper Strength & Conditioning
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.