Hockey · Defender
CURVA Coach understands exactly what Defender demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Winning physical duels for the ball, tracking runners and clearing the defensive circle all require physical strength. The programme builds lower body strength and upper body robustness to give defenders the physical edge in one-on-one and aerial contests.
When beaten by an attacker, recovery speed is the difference between a dangerous chance and a conceded goal. The programme develops sprint mechanics and acceleration to ensure defenders can get back into position quickly when needed.
Defenders track attackers, press high when required and recover into position repeatedly across 60 minutes. A well-developed aerobic base sustains the concentration and physical output needed to defend reliably across the full game.
Executing strong tackles, winning aerials and distributing the ball effectively all require significant lower body power. Compound strength work is the foundation of the programme for defenders.
A Defender doesn't need the same programme as a Midfielder. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Hockey strength standards calculator to see where you stand.
Check your Defender standards