May/June 2020 - 43

Preventive Measures
Following is an explanation of the
strength program specifically for low
back, glutes and hip flexors for Liberty
High School field hockey team designed
by our strength and conditioning coach
KC Bonnin. He states:
At Liberty High School (LHS),
our programming, regardless of
whether they are in-season, preseason
or post season, will always
cover the following movements:
power movement, squat, hinge,
push, pull and accessory work. These
movements may be performed in any
given session and may be horizontal,
vertical, lateral, unilateral or bilateral.
When it pertains to field hockey
athletes, our focus will weigh heavily
on improving the lower back, glutes,
hamstrings, quads and hip flexors.
For off/preseason training, our acute
variables are high volume and high
intensity with a set/rep range of
4 x 12+. For lower back, I like to
implement reverse hyper extensions,
superman's and anti-rotational core
work to ensure the athlete can create
a neutral spine while stabilizing.
Glutes, hamstring, and quads will
see a lot of unilateral and bilateral
work. The glutes and hamstrings
are the powerhouse for athletic
performance, so I prefer to program
Nordic hamstring curl and single leg
RDL which also provides the athlete
with stabilization work.
The quadriceps will see work with
eccentric goblet squats, tempo front
squats or Bulgarian split lunges. I like
to program lateral work for hip flexors
and that could be lateral banded
steps, lateral lunges or banded goblet
squats and deadlifts. Below is just an
example of a way I may program some
of the above exercises.
* A1- Eccentric Goblet squat (6 sec.)
4 x 8
* A2- Nordic Hamstring curl 4x12
* B1- Reverse Hyper extensions
(bodyweight) 4 x 20
* B2- Palof press 4 x 10 (each 3 sec.
in/out)
SUMMARY
Field hockey - like any sport -
requires total body development.
Speed, strength, flexibility and agility
all play an important role in athletic
performance. In field hockey, the
low back, glutes and hip flexors are
specific areas of concern for injury and
need specific exercises for deficits.
Functional movement screens
and other techniques can be used
to determine a player's physical
movement needs in order to be
addressed in the off-season when
more time is allowed for the program
to be utilized. A certified strength
coach should set up the year-round
strength and conditioning program
and work with the individual athletes
on their specific weaknesses.
The forward flexed position while
running, shooting, twisting and
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training-conditioning.com | 43
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May/June 2020

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