Integrate Sports Podcast

🔥 Ready to take your performance to the next level?In this video, I walk you through a full week of elite-level strength and conditioning for field hockey players.The same framework I use with international-level athletes.You’ll learn:✅ How to structure gym, speed, and recovery sessions✅ When to train strength, power, and mobility for max results✅ How to peak for match day while staying injury-free🎁 Get 21 days of FREE hockey strength and conditioning guidance in your inbox 👉 https://integratesports.com/21-day-hockey-email-sequence🚀 Want more? Subscribe for:Elite hockey strength & conditioning adviceInjury prevention tipsSpeed & power training tailored to the pitchBehind-the-scenes from my work with top-level players

Wondering what our ACL rehab coaching looks like? This video breaks down our comprehensive process, from initial assessment to return-to-sport training. We'll cover key stages, exercises, and the personalised support you'll receive. Let us guide you through your recovery journey.You can apply for coaching here:https://aclaccelerator.com/application

Criteria for Running After ACL Rehab 🏃‍♂️💨💥 Ready to get back to running after your ACL injury? 💥In this video, we break down the key criteria you MUST meet before lacing up your trainers and hitting the ground running! 🚀✅ Strength & Stability Tests✅ Jump & Landing Mechanics✅ Movement Control⚠️ Skipping steps can lead to setbacks! Watch now to ensure you’re ready to run safely and confidently! 💪🔥📩 Got questions? Drop them in the comments!👇🔔 Subscribe for more ACL rehab & hockey performance tips!Below you can find all of our free ACL resources. ⭐️ Watch the free ACL Masterclass here:https://aclaccelerator.com/register📝 Download the free ACL Rehab Checklist here:https://integratesports.com/acl-checklist 🧠 Read the ACL blog here:https://integratesports.com/blogs/acl-rehab#ACLRehab #RunningAfterACL #InjuryRecovery #ReturnToSport #KneeInjury 🚑

🚨 Returning to sport after ACL surgery? STOP! Watch this first! 🚨Nearly 30% of athletes who return to sport after an ACL reconstruction suffer a second knee injury—but you don’t have to be one of them. In this video, I break down the 3 crucial steps to safely return to play and protect your ACL for the long run. 💪🏑⚽🏀🔴 TIMESTAMPS:00:00 - Introduction: The #1 Mistake Athletes Make ⚠️01:30 - Step 1: Don’t Return Before 9 Months! 🚫03:30 - Step 2: Fix Your Strength Imbalances 💪05:30 - Step 3: Pass These Key Return-to-Sport Tests ✅07:30 - Final Tips & Your Next Steps 🎯Below you can find all of our free ACL resources. ⭐️ Watch the free ACL Masterclass here:https://aclaccelerator.com/register-og 📝 Download the free ACL Rehab Checklist here:https://integratesports.com/acl-checklist 🧠 Read the ACL blog here:https://integratesports.com/blogs/acl-rehab#ACLRehab #ACLRecovery #ACLInjury #ACLReconstruction #ACLSurgery #ACLRehabExercises #ACLPhysicalTherapy #ACLProgress #ACLStrength #ACLSportsRehab

5 Must-Do Strength Exercises for Field Hockey Players 🏑🔥 🚀 Want to get stronger, faster, and more resilient on the hockey pitch? Then this video is for you! Today, I’m breaking down 5 essential strength exercises that every hockey player should be doing to improve performance and reduce injury risk. 🏋️‍♂️💨📌 What You’ll Learn in This Video: ✅ Why strength training is CRUCIAL for hockey players ⚡ ✅ 5 key exercises for speed, power, and injury prevention 🏑✅ How to do each exercise with perfect form 👌 ✅ The biggest mistakes to avoid ❌ 🔥 The 5 Essential Strength Exercises for Hockey Players: 1️⃣ Split Squats – Build single-leg strength & balance 🦵 2️⃣ Romanian Deadlifts (RDLs) – Strengthen hamstrings for faster sprints 🏃‍♂️💥 3️⃣ Copenhagen Holds – Bulletproof your groin & improve lateral movement 🤸‍♂️ 4️⃣ Calf Raises – Boost acceleration & ankle stability 🚀 5️⃣ Lateral Lunges – Increase agility & strength for quick direction changes 🔄🎯 Add These to Your Training Plan: 👉 3-4 sets of 8-12 reps for strength exercises 👉 3 sets of 15-30 seconds per side for Copenhagen Holds 👉 Focus on slow, controlled movements to maximise benefits 💪 📢 SUBSCRIBE for more hockey strength & conditioning tips! Hit the 👍 LIKE button if you found this helpful, and drop a comment below if you have any questions! 👇 🎥 More Hockey Strength Content Coming Soon! Stay Tuned! 🚨Below you can find all of our free resources. 🏑 Watch the free Hockey Fitness Masterclass here: https://integratesports.com/hockey-webinar-register-og 🏃‍♀️ Download the free Hockey Conditioning e-book here: https://integratesports.com/complete-hockey-conditioning 📚 Read the Hockey blog here:https://integratesports.com/blogs/hockey Watch the free ACL Masterclass here: https://aclaccelerator.com/register-og 📝 Download the free ACL Rehab Checklist here: https://integratesports.com/acl-checklist #integratesports #strengthandconditioning #fieldhockey #hockeyfitness #fieldhockeyfitness #hockeyconditioning #hockeyspeed #fieldhockeyconditioning #hockeyperformance #performancehockey #fieldhockeygoals #fieldhockeyislife #fieldhockeyperformance #fieldhockeyspeed #fieldhockeystrength #hockeyspeed #OnlineCoaching

Field hockey is a fast-paced and demanding sport 🏑 that requires a unique combination of physical fitness 💪, technical skill 🧠, and tactical intelligence 🎯. In this video, we dive into what it takes to succeed in field hockey by breaking down the key physical and physiological demands players face during matches. From running up to 8km per game 🏃‍♂️🏃‍♀️ to performing repeated sprints ⚡, accelerations, and changes of direction 🔄, the game pushes athletes to their limits. You’ll learn: How the demands vary by position 🥅, including the roles of forwards, midfielders, and defenders. Why field hockey relies heavily on both aerobic and anaerobic energy systems 💨🔥 The injury risks involved, such as ankle sprains 🤕, hamstring strains, and lower back pain—and strategies to prevent them 🛡️ How players can train smarter with position-specific conditioning 🏋️‍♂️, repeated sprint drills 🏃‍♂️, and recovery strategies 🛌 Whether you’re a player, coach, or hockey enthusiast, this video provides valuable insights into preparing for the game’s physical challenges while staying injury-free 🚑 Below you can find all of our free resources. 🏑 Watch the free Hockey Fitness Masterclass here: https://integratesports.com/hockey-webinar-register-og 🏃‍♀️ Download the free Hockey Conditioning e-book here: https://integratesports.com/complete-hockey-conditioning 📚 Read the Hockey blog here: https://integratesports.com/blogs/hockey 🦵🏻Watch the free ACL Masterclass here:https://aclaccelerator.com/register-og 📝 Download the free ACL Rehab Checklist here:https://integratesports.com/acl-checklist Don’t forget to like 👍, comment 💬, and subscribe 🔔 for more tips on training, performance, and injury prevention!

Are you a field hockey player looking to elevate your game? 🚀 In this video, we break down the 3 key elements every field hockey player needs in their training to enhance performance, reduce injury risk, and dominate on the pitch. Here’s what we cover: 1️⃣ Sprinting – Improve acceleration, reach max speed, and protect your hamstrings with proper sprint training techniques. Learn how speed translates directly to game-day success. 2️⃣ Single-Leg Strength Work – Build control, address asymmetries, and enhance specificity for those intense game movements. This is your key to balance and power. 3️⃣ Mobility – Unlock your potential with targeted mobility for the hips, ankles, and thoracic spine. Move better, play better, and stay injury-free. Whether you’re a player or a coach, these tips will transform your approach to training. 💪 👉 Don’t forget to like, comment, and subscribe for more field hockey performance tips!

In this video, we dive into a comprehensive guide for returning to sport after ACL reconstruction, specifically for female field hockey players 🏑 Learn about the 5️⃣ key phases of rehabilitation, from early mobility and strength-building 💪 to advanced plyometrics and sport-specific drills 🏃‍♀️ Discover how athletes can regain neuromuscular control, improve cutting and pivoting skills 🔄, and prepare for a safe return to competitive play 🏆 Whether you're an athlete, coach, or rehab professional, this video offers valuable insights to help prevent reinjury and ensure a successful recovery 🏃‍♀️💥 🎥 Watch our FREE ACL for Hockey Masterclass: www.aclaccelerator.com/register-og

Field hockey players face unique injury risks due to the physical and fast-paced nature of the game. In this video, I break down the latest research on the most common injuries in field hockey, including specific positions and body areas most at risk. Discover the stats, insights, and actionable tips to stay injury-free and keep performing at your best! 🚨 Free Resources for Field Hockey Players:Looking to level up your game or recover from injuries faster? Access my free guides and tools here: 👉 https://integratesports.com/free-resources 🎓 ACL Rehab Masterclass: Struggling with ACL rehab or looking to accelerate your recovery? Join my FREE ACL Rehab Masterclass to learn the key steps to getting back on the field stronger than ever: 👉 https://aclaccelerator.com/register-og 💬 What You’ll Learn in This Video: 1. The top injuries for field hockey players and how they differ by position. 2. Injury rates by body part (upper limbs, lower limbs, and more). 3. Tips to reduce injury risks and stay in the game longer.💪 Follow Me for More Field Hockey Insights Stay updated with more field hockey training, rehab, and injury prevention strategies by subscribing to my channel!📩 Have a question? Drop it in the comments or reach out via my website. 👉 Subscribe for more videos like this!

How to Build a Hockey Strength and Conditioning Program Using Train Heroic Creating a tailored strength and conditioning program is crucial for athletes, especially during the competitive season. In this post, I’ll walk you through how I use Train Heroic to build an in-season training program specifically for hockey players. This example will show you how to structure strength sessions, incorporate mobility and conditioning, and ensure the program is aligned with the athlete’s needs and the sport’s demands. 🔥 Coaches: FREE trial of Train Heroic here: https://blue.mbsy.co/3F3MP3 🏋️ Athletes: Watch our FREE hockey injury masterclass here: https://integratesports.com/hockey-register-og

In this video, I explain how to develop power for field hockey. One of the common problems is that players express, but don't develop their power. I look at the 2 key things that you need to consider if you want to get more powerful! Watch our free hockey fitness masterclass here: https://integratesports.com/hockey-register-og

In this episode, we cover the 7 common training mistakes that are holding hockey players back from reaching their performance goals. 1. Bodybuilding Training Only: While beneficial for muscle mass and aesthetics, it doesn’t transfer well to on-pitch performance. 2. Lack of Strength Training: Essential for staying injury-free and maintaining performance throughout the season. 3. Neglecting Calf Work: Critical for ankle stability and injury prevention; include calf raises and plyometrics. 4. Not Tracking Loads: Without tracking, progress is unclear. Aim for loads at 70-80% of your 1RM. 5. Inconsistent Training: Consistency over time is key. Three sessions a week can be more beneficial long-term than short, intense bursts. 6. Insufficient Speed Work: Incorporate speed training in warm-ups to enhance performance and efficiency. 7. Poor Planning: Structure your training week, mesocycles, and annual plan to align with performance goals and competition schedules. By avoiding these mistakes and following structured sport-specific training, you can optimize your performance on the pitch. Watch our FREE hockey fitness masterclass here: https://integratesports.com/hockey-register-og

Your biggest blindspot is not completing assessments... I hear it all the time. Athletes who want to get back to sport, but don't know their numbers... It's like driving a car without a dashboard. Would you be surprised that your car ran out of fuel, or you didn't reach your destination? It all starts with the numbers. Once you know them, you can make informed decisions. You can have a clear plan ahead. This gives you confidence... And absolute clarity. Rather than guessing and hoping for the best. 'Hope is not a strategy' as the old saying goes. So commit to getting clear on your numbers if you're serious about getting back to sport. Download our FREE training resources here: https://integratesports.com/collections/all-products Watch our free Hockey fitness masterclass: https://integratesports.com/hockey-register-og

Welcome back, everyone! Today, we’re exploring an insightful study on injury rates in NCAA women’s field hockey from 2014-2015 through 2018-2019. 📊 📋 Key Findings: • Overall Injury Rate: 6.27 injuries per 1000 athlete exposures (AEs). • Competition vs. Practice: Higher injury rate in competitions (10.70 per 1000 AEs) than in practices (4.93 per 1000 AEs). • Common Injury Locations: Head & face (16%) and thigh (12.3%). • Common Injury Types: Concussions (8.6%) and ankle sprains. • Injury Mechanisms: Equipment contact was the most common cause (30%). • Division Differences: Division I had the lowest injury rate (4.49 per 1000 AEs), while Division III had the highest (9.18 per 1000 AEs). • Season Segments: No significant differences, but preseason injuries fluctuated over the years. Understanding these patterns helps improve safety practices and reduce injury risks for our athletes. 🙌 Don’t forget to 👍 like, 💬 comment, and 🔔 subscribe for more content on sports health and safety! 📽️ Watch the full video to get all the details! 👇 https://www.youtube.com/watch?v=XWosWXpjPSA 👀 Watch our FREE Hockey fitness masterclass here: https://integratesports.com/hockey-register-og

Get Game Ready: How to Get Fit for Field Hockey Field hockey demands top-level fitness and agility. In this video, we’ll cover how to get fit for the game, improve performance, and reduce injury risks. Many players struggle with fitness due to misconceptions and lack of guidance. We address common challenges and provide solutions: 1. Assess Your Fitness: Learn how to test your conditioning, strength, mobility, and speed to create a targeted training plan. 2. Build Conditioning: Incorporate interval training for better recovery and sustained performance. 3. Strength Training: Focus on sport-specific strength exercises, especially for ankles, hamstrings, and lower back. 4. Agility and Speed: Implement high-quality speed work and reactive agility drills. 5. Hockey-Specific Training: Use drills that mimic game movements and intensity. 6. Individualised Plan: Tailor your training to your unique needs and goals. Follow these steps to enhance your field hockey skills and prevent injuries. Start today and elevate your game! Subscribe for more tips! Watch the free hockey fitness masterclass here: https://integratesports.com/hockey-register-og

In this episode, we dive into three crucial assessments you need to focus on during your ACL rehab for a successful return to sport. If you're frustrated with generic advice and lack of direction, this video will guide you through key steps to ensure you're on the right track. 🔍 What You'll Learn: 0:00 Introduction: Why targeted assessments are critical for ACL rehab. 0:08 The Problem with Generic Exercises: Understanding why tailored exercises are essential. 1:15 Importance of a Clear Structure: How a structured plan boosts confidence and progress. 2:17 The Need for Assessments: Why you need regular evaluations to track your progress.Key Assessments: 03:38 Knee Extension Range of Motion: Learn why achieving full extension early on is vital.Discover how to assess this both actively and passively.Understand the implications of deficits in extension. 07:14 Quadriceps Strength:Understand the role of quadriceps in knee extension.Explore various methods to measure quadriceps strength.Learn the importance of addressing quadriceps weakness to reduce knee pain. 09:52 Limb Asymmetry:Why measuring asymmetry between limbs is crucial throughout rehab. Different methods to assess strength and capacity on each limb.Importance of balancing both sides to prevent re-injury. Why Assessments Matter:Regular assessments provide objective data to guide your rehab process, ensuring you're on track and making informed decisions about your recovery. This approach helps avoid the pitfalls of emotional decision-making and optimizes your path back to sport. Chapters: 00:00 - Introduction 00:08 - Problem with Generic Exercises 01:15 - Importance of Clear Structure 02:17 - Need for Assessments 03:38 - Knee Extension Range of Motion 07:14 - Quadriceps Strength 09:52 - Limb Asymmetry WATCH OUR ACL MASTERCLASS: https://eliteaclrehab.com/register-og Connect with Us: 💬 Leave your questions and comments below! 👍 Like and share if you found this video helpful! 🔔 Subscribe to stay updated with more health and fitness insights! Follow Us on Social Media: Instagram: @integratesports #ACLRehab #SportsRecovery #KneeInjury #FitnessJourney #StrengthTraining

In this episode, I discuss the importance of embracing the rehab process after an ACL injury. I highlight the need to shift our identity from being injured to focusing on what we can do to progress. I also emphasize the significance of training mobility, upper body strength, and cardiovascular fitness during this time. Additionally, I explain the importance of effective strength training and setting specific goals for recovery. Finally, I provide practical tips for improving patience and addressing setbacks throughout the rehab journey. Watch our FREE ACL masterclass: ⁠https://eliteaclrehab.com/register-og⁠

ACL injuries are one of the most common in sports. But there are some common mistakes that athletes make during this process. In this article, I am going to explain 5 common mistakes and what you can do differently. Watch our free ACL masterclass: https://eliteaclrehab.com/register-og

Mobility is the ability to move through good joint ranges of motion. It is important for many reasons, not limited to injury prevention and improved technical skill execution. In this video I explain how to incorporate mobility pre and post session for field hockey players! Access our free resources here: https://integratesports.com/collections/all-products

In this video, I discuss the importance of proper rehab for returning to running after ACL surgery. I cover key criteria, goals, and techniques for a clear progression plan. It is crucial to monitor progress and ensure strength, stability, and confidence. Watch our ACL Rehab Masterclass here: https://eliteaclrehab.com/register-og

In this episode, I discuss the importance of returning to sport safely after an ACL injury. I highlight the benefits of proper rehab and the challenges that individuals may face during the recovery process. I emphasise the need for clear protocols, objective criteria, and gradual increases in intensity. I also stress the significance of addressing the root cause of the injury and incorporating athletic movements in the rehab process. Viewers are encouraged to prioritise both physical and mental readiness to mitigate the risk of re-injury. No action is requested from the viewers.

In this video, I outline 3 key things to avoid this year if you want to achieve your hockey fitness goals! These are: doing generic training, having no accountability for your goals, and not tracking your progress. Get your FREE training guides here: https://www.integratesports.com/collections/all-products

In this video, I will discuss the key concepts and focus areas for effective goalkeeper training. I will explain the importance of explosive abilities, strength training, power, agility, and conditioning in improving a goalkeeper's performance. Additionally, I will highlight the significance of injury prevention, particularly in areas such as the shoulder, hip, groin, and neck. By understanding and implementing these concepts, goalkeepers can enhance their skills and overall performance on the field. Get your free training resources here: https://www.integratesports.com/collections/all-products

In this video, I discuss the relationship between half squat strength and acceleration for hockey players. I share insights from a study that found a strong correlation between higher half squat strength scores and faster acceleration times over 10 and 30 meters. However, I also highlight the limitations of this relationship, including the importance of considering other factors like technique and range of motion. I address the potential risks of heavy loaded half squats, such as lower back issues, and emphasize the need for a balanced approach that includes full range of motion strength training. Overall, this video provides valuable information for hockey players looking to improve their speed and acceleration. Get your free training resources here: https://www.integratesports.com/collections/all-products Reference: Wisløff U, Castagna C, Helgerud J, Jones R, Hoff J. Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. Br J Sports Med. 2004 Jun;38(3):285-8. doi: 10.1136/bjsm.2002.002071. PMID: 15155427; PMCID: PMC1724821.

In this video, I explain the concept of running profiles and how they can help improve performance in hockey. I discuss the importance of having clear objectives and specific targets for individual training sessions. I also explain how to calculate maximum aerobic speed and maximal sprint speed scores, which are crucial in determining running profiles. Additionally, I provide examples of different running profiles and suggest appropriate training intervals for each profile. By understanding your running profile and tailoring your training accordingly, you can optimize your performance on the field. Get your free hockey training resources here: https://www.integratesports.com/collections/all-products

In this video, I explain how to develop explosive power for field hockey! Get your FREE training resources here: https://www.integratesports.com/collections/all-products

In this episode, I explain how we approach ACL rehab for hockey players including the 5 phases based on the Melbourne ACL guide. If you would like our help returning to hockey post ACL injury, email us at [email protected] with the subject 'ACL Rehab' to find out more!

In this video, I explain how we assess hockey players when they first come to work with us. I discuss the three core elements: mobility, proprioception and tissue capacity. Download our free resources here: https://www.integratesports.com/collections/all-products

In this video, I explain why hamstrings are an 'at risk' area of the body for hockey players, and how you should train them. Get your free hockey fitness guides here: https://www.integratesports.com/collections/all-products

In this video, I explain 3 common mistakes that stop hockey players from hitting their speed potential! These include: sprinting at max intensity, taking long enough rest periods, and doing technical drills to improve efficiency. Get your FREE training guides here: https://www.integratesports.com/collections/all-products

In this episode, Henry talks about the 6 different levels of plyometric progressions that we can use to help athletes improve. These include landing, non-countermovement jumps, countermovement jumps, double-foot contact jumps, continuous jumps, and depth jumps. Get your FREE training guides here: https://www.integratesports.com/collections/all-products

In this video, I discuss how different playing positions in sports, specifically in hockey, have varying conditioning requirements. I explain how forwards, defenders, and midfielders have different running demands and how their conditioning sessions should be tailored accordingly. I provide examples of conditioning sessions for each playing position and emphasize the importance of considering factors such as speed, endurance, and aerobic capacity. By understanding the specific conditioning needs of your playing position, you can optimize your training and improve your performance on the field. Download our FREE training resources here: https://www.integratesports.com/collections/all-products

In this episode, I discuss the three P's of speed: position, pattern, and power. I explain how having the right positions is crucial for executing high-speed movements effectively. I also delve into the importance of patterning, which involves piecing together different positions into a cohesive movement pattern. Lastly, I explore the power component, which involves sprinting at maximum speed to improve overall velocity. I provide practical examples and drills for each component, and I recommend incorporating speed work into warm-up routines for consistent improvement. If you're looking to enhance your speed in any sport, this framework will provide you with valuable insights and strategies. Apply for our 1-1 coaching programme here: https://go.integratesports.com/90-day-hockey-fitness-fast-track

In this episode, I explain 3 key problems when it comes to 'footwork' drills for hockey players! Footwork exercises are often performed with the view that they will make players quickly. In this episode, I explain why this is flawed thinking, and how you can actually improve your agility! Apply to work with me and my team on our 1-1 coaching programme here: https://go.integratesports.com/90-day-hockey-fitness-fast-track

In this video, I will provide you with a comprehensive overview of strength training for hockey players. I will discuss different exercise categories, durations, sets, reps, and loading strategies. I will also explain the importance of movement prep, plyometrics, maximal strength training, and tissue capacity work. Additionally, I will share recommendations for hip mobility, ankle mobility, and thoracic mobility exercises. If you're interested in our 1-1 coaching programme, drop a comment below or book a call with me. Apply to work with me and my team in our 1-1 coaching programme here: https://go.integratesports.com/90-day-hockey-fitness-fast-track

Hey guys, Henry here! In today's video, I wanted to share a template speed session that you can use to improve your hockey performance. I'll break down the session into four key components: movement prep, technical prep, free sprints, and cool down. During the movement prep, we'll focus on warming up the body and improving range of motion. In the technical prep, we'll work on sprint-specific movement patterns and technique. The free sprints are where we sprint maximally, aiming for a threshold intensity above 90%. Finally, we'll end with a proper cool down to support recovery. The recommended volume for a speed session is between 150 to 300 meters. If you have any questions, feel free to ask! Apply to work with me and my team in our 1-1 coaching programme here: https://go.integratesports.com/90-day-hockey-fitness-fast-track

In this episode, I will be discussing four different types of interval conditioning sessions that can greatly enhance your aerobic and anaerobic fitness for hockey. These sessions involve alternating periods of work and rest, allowing you to perform high-intensity exercises in a short amount of time. I will explain the effectiveness of each type of session and how they can meet the demands of hockey. Additionally, I will delve into the concept of intensive, extensive, and tempo conditioning, highlighting their unique benefits and how they can be incorporated into your training program. By the end of this video, you will have a clear understanding of how interval conditioning can improve your performance on the ice. Apply to join our 1-1 online coaching programme here: https://go.integratesports.com/90-day-hockey-fitness-fast-track

In this episode, I discuss the importance of strength and conditioning for youth hockey players. I cover key principles such as the frequency and types of exercises, load parameters, technique, tissue capacity, fundamental movement patterns, and mobility. By focusing on these principles, we can lay the foundation for injury prevention and optimal performance. I also emphasize the need to prioritize technique over load and the importance of developing tissue capacity before heavy strength training. Watch this video to learn how to train effectively and safely as a youth hockey player. Read the full article here: https://www.integratesports.com/blogs/hockey/youth-hockey-strength-and-conditioning Apply to join our 1:1 online coaching programme here: https://calendly.com/integratesports/application

In this video, I'm going to talk about lower back injury prevention for field hockey. Lower back injuries are one of the most common injuries in the sport and can take players out of the game for a long time. In this video, I'll explain why lower back injuries are so prevalent in field hockey and what you can do to prevent them. We'll look at three solutions: improving lumbo-sacral and hip range of motion, increasing trunk strength and capacity, and strengthening the posterior chain. I'll provide examples of exercises you can do to achieve these goals and recommend doing them at least twice a week. By following these exercises, you'll be able to reduce the risk of lower back injury and stay in the game for longer. If you want to apply to join our 1:1 online coaching programme for hockey players (Hockey Fitness Fast Track), you can apply using the link below: https://calendly.com/integratesports/application Check out our mobility for field hockey article here: https://www.integratesports.com/blogs/hockey/mobility-training-for-hockey-players Check out our core training for field hockey article here: https://www.integratesports.com/blogs/hockey/core-exercises-for-field-hockey-players

In this episode, Henry explains four key principles that you can use to get stronger for hockey: 1. Goal setting 2. Overload 3. Technique 4. Coaching If you want to apply to join our 1:1 online coaching programme for hockey players (Hockey Fitness Fast Track), you can apply using the link below: https://calendly.com/integratesports/application Watch the video around the overload principle here: https://www.youtube.com/watch?v=jZjgGBbPKYM&t=10s

In this episode, Henry explains which exercises are best to improve your hockey drag flick! You can read the full article for more detail here: https://www.integratesports.com/blogs/hockey/strength-training-to-improve-your-hockey-drag-flick To apply to work with us on our 1:1 coaching programme follow this link: https://go.integratesports.com/90-day-hockey-fitness-fast-track

In this video, Henry explains how to improve your repeat sprint ability for field hockey performance. The four key areas are: 1) Improve your aerobic capacity 2) Increase your maximal sprint speed 3) Improve your change of direction ability 4) Increase your anaerobic capacity Get your FREE hockey training e-books here: https://www.integratesports.com/collections/all-products Apply for our 1:1 coaching programme here: https://go.integratesports.com/90-day-hockey-fitness-fast-track

Strength training is a powerful method for improving performance in hockey players. In this study, a 6 week training programme led to significant improvements in body composition, agility, aerobic and strength performance. This has big implications for hockey players, as it demonstrates how important this is for maximising your physical potential! Get your free hockey strength training guide here: https://www.integratesports.com/collections/all-products Reference: Sharma et al (2018) Effects of 6-Week Sprint-Strength and Agility Training on Body Composition, Cardiovascular, and Physiological Parameters of Male Field Hockey Players. Journal of Strength and Conditioning Research. 32. 4. 894–901.

In this episode, Henry explains how to prevent ankle injuries for hockey players. Check out our ankle injury prevention from Roy here: https://www.integratesports.com/blogs/hockey/ankle-injury-prevention-for-field-hockey Get your free hockey strength training guide here: https://www.integratesports.com/collections/all-products/products/complete-hockey-strength Ankle injuries account for up to 30% of total injuries in the sport, so is a common problem (Murtaugh, 2009) There are 4 key things to include in your programme: * Calf capacity * Tibialis anterior strength * Balance/proprioception * Ankle dorsiflexion range of motion References: Delahunt E, Monaghan K, Caulfield B. Ankle function during hopping in subjects with functional instability of the ankle joint. Scand J Med Sci Sports. 2007;17(6):641-648. Murtaugh, K. Field Hockey Injuries, Current Sports Medicine Reports: September 2009 - Volume 8 - Issue 5 - p 267-272 Naicker M, McLean M, Esterhuizen TM, Peters-Futre EM. Poor peak dorsiflexor torque associated with incidence of ankle injury in elite field female hockey players. J Sci Med Sport. 2007 Dec;10(6):363-71. doi: 10.1016/j.jsams.2006.11.007. Epub 2007 Jun 8. PMID: 17560829.

In this episode, Henry talks about a study from Sener et al. (2021) around plyometrics and acceleration performance in hockey players. Plyometrics are exercises that utilise the stretch-shortening cycle of the muscle, by eliciting a pre-stretch to produce a rapid, forceful concentric muscle action. Both high and low-intensity variations can have a significant impact on acute sprint performance when included in the warm-up! Key take-home message: even a small amount of plyometric training incorporated into a warm-up can enhance short-term performance. Get our FREE training guides here: https://www.integratesports.com/collections/all-products Reference: Sener, T., Sozbir, K., & Karli, U. (2021). Acute effects of plyometric warm-up with different box heights on sprint and agility performance in national-level field hockey athletes. Isokinetics and Exercise Science, 29(1), 1-9.

Running profiles enable conditioning programmes to be individualised for athletes. In this episode, Henry explains what the core 3 profiles are, and how sessions can be modified to suit their needs! Get your FREE training guides from us here: https://www.integratesports.com/collections/all-products Check out our anaerobic speed reserve article here: https://www.integratesports.com/blogs/hockey/anaerobic-speed-reserve-field-hockey-fitness Reference: Sandford GN, Laursen PB, Buchheit M. Anaerobic Speed/Power Reserve and Sport Performance: Scientific Basis, Current Applications and Future Directions. Sports Med. 2021 Oct;51(10):2017-2028

In this episode, Henry talks about the physical fitness requirements of the modern day hockey player 🏑 If you enjoyed it, please do like, subscribe and share with others! Get your FREE training guides by clicking the link below: https://www.integratesports.com/collections/all-products

In this podcast Henry explains 3 things that you should include in your training as a hockey player! Whether you're a seasoned player or just starting out, this episode has got valuable insights to help you up your game and reach your full potential on the pitch. If you've enjoyed it, don't forget to subscribe. For our FREE training training guides, click here: https://www.integratesports.com/collections/all-products