The Sweeper Plan
The Sweeper Plan develops defensive strength, positioning, and recovery speed for sweepers. Improve interception ability, tackling, and agility to control the defensive line and anticipate opposition attacks.
Coach
CURVA
Focus
General
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this plan integrates perfectly with in-season training and matches, allowing sweepers to enhance defensive performance without compromising on-field readiness. You can also create extra sessions each week through the CURVA app.
About the Plan
The Sweeper Plan is a 4-week program designed for field hockey players in the sweeper defender position. The plan focuses on building defensive strength, positioning, agility, and recovery speed to dominate the defensive line and anticipate opposition plays.
Through strength exercises, agility and lateral movement drills, and core stability training, athletes improve tackling efficiency, interception ability, and overall defensive control. Lower-body power and reactive speed are emphasized to ensure effective recovery runs and high-intensity defensive coverage.
By the end of the program, sweepers will feel stronger, faster, and more confident - capable of controlling the backline, intercepting passes, and shutting down opposition attacks with precision.
Plan Structure
Day 1
Heavy Back Squat Strength
Day 2
Rest Day (Rest)
Day 3
Trap Bar Deadlift Strength & Posterior Chain Stability
Day 4
Rest Day (Rest)
Day 5
Front Squat (Upright Posture & Lateral Reactivity)
Day 6
Hip Drive & Posterior Chain (Hip Thrust Focus)
Day 7
Rest Day (Rest)
Day 1
Heavy Back Squat Strength
Day 2
Rest Day (Rest)
Day 3
Trap Bar Deadlift Strength
Day 4
Rest Day (Rest)
Day 5
Front Squat Focus
Day 6
Hip Thrust Build
Day 7
Rest Day (Rest)
Day 1
Heavy Back Squat Strength
Day 2
Rest Day (Rest)
Day 3
Trap Bar Deadlift Heavy
Day 4
Rest Day (Rest)
Day 5
Front Squat Strength & Reactive Positioning
Day 6
Hip Thrust Strength & Single-Leg Control
Day 7
Rest Day (Rest)
Day 1
Peak Back Squat Intensity
Day 2
Rest Day (Rest)
Day 3
Trap Bar Deadlift Peak Intensity
Day 4
Rest Day (Rest)
Day 5
Front Squat Peak & Reactive Control
Day 6
Hip Thrust Peak Strength & Single-Leg Control
Day 7
Rest Day (Rest)
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