Written By: Tania Tarafdar | Published : September 22, 2014 10:11 PM IST
India's women's hockey team led by Ritu Rani had its very first match today in the ongoing Asian Games 2014. Although the team could not perform very well in the Commonwealth Games, they came out with flying colours by defeating Thailand by a huge margin of 3-o in their very first match in Asian Games 2014 being held in South Korea.
Being our country's national game, several women are now opting it as a career. However there are certain qualities one needs to posses or improve on to become a good hockey player. Hockey players need to be fast, physically fit and flexible. Hockey demands several components of fitness. The following tips will help you hone your skills for the game.
Strength and power: Strength is central to hockey training. You need to develop good strength in your upper body so that you are able to shoot more powerfully. Power is required for acceleration and quick changes of direction in the game.
Speed: Hockey players must train for speed. Your workout routine should stress on interval training and sport-specific exercises. This type of fitness programme prepares your body to withstand muscle fatigue and deliver power when you need it the most. It is advisable to work out only three to four times a week so that you give yourself ample rest between the exercises.
Agility: Agility is typically defined as the ability to change directions quickly. The game of hockey demands both quickness and co-ordination. Foot quickness drills can improve the ability to move the feet quickly and move at high speeds. There are countless agility ladder drills for hockey players. You should perform a short session of agility exercises a day before your match as it will help you to improve your mental and physical alertness as the match draws closer.
Flexibility: Developing your flexibility is key to developing your performance in the game. Stretching to improve your flexibility should be performed at the end of each training session. Minimum of three repetitions for every stretch should be performed and each stretch should at least be held for 30 seconds. It is also recommended that you warm up before you stretch. You could jog or swim for 10 minutes before you start with stretching.
Fitness regime for women hockey players should include a combination of cardio and strength training. You should start with front squat and then progress to easier exercises. The single leg front squat is suitable for women and is a great exercise for hockey players to prevent injuries and develop strength in legs. For your cardio workouts, start with a 10 yards run. Work on your muscle endurance by doing shuttle runs. You can conclude your cardio running sessions by doing a one-mile run around the track.
Image source: Getty Images
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