May/June 2020 - 40

Preventive Measures
Preventive Measures for High
School Field Hockey Players
By P.J. Gardner
Contributing Writer
I
..t has been said that you are only
.as strong as your weakest link.
.In most sports I have found that
to be ..true. To be a complete player
in any sport, you have to work on
your weaknesses (both physical
and mental) - and most coaches
will tell you that. Complete physical
development in speed, strength,
flexibility and agility will allow
maximum performance in any sport.
Field hockey is no different.
In field hockey, these same
components are necessary for
success and reduction of injuries.
Speed is a deciding factor in beating
opponents down the field and to
the goal. Strength obviously helps
in all phases of the game. Flexibility
is necessary for smooth and proper
movement through the full range of
motion and helps in prevention of
injury. Agility helps in maintaining
balance in the redirection of
unilateral movement. In essence,
total body development is necessary
for overall sports performance. Now,
let's look at the specific demands of
field hockey.
OVERVIEW
First of all, field hockey is an
anaerobic sport requiring multiple
starts and stops throughout the
game. Proper anaerobic conditioning
is the base for program success.
Another factor is the field hockey stick
which ranges in length from 24 " - 38 "
depending on the player's height and
requires athletes to forward flex from
the waist in order to make contact
with the ball while at a standstill or
running. 36.5 " is the standard size
for our team according to Jessica
40 | Training & Conditioning | May/June 2020
Nerkowski, head field hockey coach at
Liberty High School. Girls under 5' tall
use 35 " sticks and no girls would use
anything above 37 " .
The lower back is sometimes in a
vulnerable position and is a specific
area of concern for injury. Many times,
in a game an athlete will lunge to
a ball and attempt to lay her stick
flat on the ground to block a shot.
The bending and rotating of the
trunk while trying to pass or shoot is
required throughout the game.
These actions put tremendous
stress on the low back, glutes and
quads. Some coaches feel that the
lower back pain originates from
core and hip weakness and lack of
flexibility (5). The hamstrings are
involved too but are not the focus of
this article. The hip flexors are also at
risk for injury from tightness resulting

May/June 2020

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