Introduction: Beginner's Guide to Field Hockey
This is a beginner's guide for the sport field hockey.
Field hockey is a team sport with 10 field players and a goalie. It is a sport played by men and women.
Field hockey is a fun and global activity for people to play to be active, compete, and have fun. Field hockey is more well-known, popular, and common internationally than in the United States. Regardless, field hockey can be found at schools, in the neighborhood, or at your local organized sports league. It can be intimidating to try or start anything for the first time. This guide is to provide background knowledge on how to learn and play field hockey.
Supplies
- field hockey stick
- shin guards
- field hockey ball
- cones
- mouth guard
Step 1: The Field
Field: The regulation game is set up to the size of about 100 yards. There is the midfield at the 50-yard line. The start of play will be played off the midfield.
There are 4 significant markers on the field that are unique to field hockey:
- The cage
- the goal and it along the out of bounce
- The circle
- this is a marker that is an arc around the cage
- a player/team can only score if the ball goes into the cage from within the circle
- any shot or goal from outside the circle must be touched from within the circle to count as a point
- The 16 yard
- this point is the 16th-yard mark that is from the top of the circle and across the field
- this is where free hits and restarts will happen by the defending team
- The 25 yard
- this point is the 25-yard mark that is across the field
- at this point, the attacking team can restart the possession
Step 2: The Set Up
Positions: There are 10 positions and 1 goalkeeper.
This is a common formation:
- Defenders
- Right back
- Sweeper (center back)
- Left back
- Midfielders
- Right mid
- Holding mid
- Attacking mid
- Left mid
- Forwards
- Right forward
- Center forward
- Left forward
Step 3: The Rules
Field hockey can be a complex game. If you were to look at a rule book, there would be a lengthy and detailed description. Since this is a guide for beginners and the basics, I will inform you only of the most necessary rules.
- The ball cannot touch anyone's feet
- if the ball hits someone's foot, then it is a penalty and the ball is played from where the incident happened
- You can only use the flat side of the field hockey stick
- if you use the other side of your stick (the curved outer part), then it is a penalty
- **play with one side of your stick
- There should be no physical obstruction
- physical contact is essentially illegal
- if you push into someone's body or are intentional about contact, then it is a penalty
Step 4: Fundamentals
Field hockey is played with just your stick and a ball, therefore it requires stick skills and technique. There are 4 basic skills that are necessary. With time and practice, these skills will improve until mastery. These are the fundamentals that will allow you to play the game and will evolve with time.
Fundamentals:
- Right pull
- Left pull
- Dribbling
- Passing
Step 5: Right Pull
The right pull is the first building block of playing field hockey. This is where you have the ball on your stick and you pull your stick left to right to slide in the right direction.
In the drawing, you can see the red line, which is for direction.
The black circles are the path and imagery of the ball as you pull right.
The purpose of this skill is to get past a defender, redirect to the right direction, or to change the path of the ball.
Instructions:
-grip your stick with your left hand at the top and right hand below it
-twist your left wrist outwards while holding the stick
-slide your stick left to right while touching the ball
-revert your left wrist back to the initial position
Step 6: Left Pull
The left pull is the next building block. This can be trickier because you will result with the ball on your left side. The left side is considered the "weak side" because it is not at the origin position of holding your stick, rather it is reversed.
In the drawing, you can see the red line, which is for direction.
The black circles are the path and imagery of the ball as you pull left.
The purpose of this skill is to get past a defender, redirect to the left direction, or change the path of the ball.
Instructions:
-grip your stick with your left hand at the top and right hand below it
-drag the ball to the left side of your body
-twist your left wrist outwards while holding the stick
-stop the ball once it has moved left to your desired position
Step 7: Dribbling
Dribbling in field hockey is the same concept as dribbling in any other sport. It is the method to run and get around the field with the ball on your stick. There are different techniques and approaches to dribbling but the best way to start is to keep the ball on your stick. If the ball is on your stick, it is easy to keep possession and control of it. Rather than hitting and chasing the ball, dribbling should be fluid and fast. It will take practice to become natural with running while dribbling. This can be referred to as speed dribbling.
Speed dribbling (on your stick):
-hold your stick naturally with your left hand on top and right hand under it
-make contact with the ball
-start running while keeping the ball touching your stick
Another method of dribbling is the "Indian Dribble". This technique is where you take tiny touches and taps on the ball while you run. This is more advanced because it requires control and finesse.
Indian Dribble:
-hold your stick naturally with your left hand on top and right hand under it
-make contact with the ball
-take tiny touches to inch the ball forward as you run
Step 8: Passing
The next asset in field hockey is the ability to pass. Passing is how you win games and work with your team. There are different methods of passing in field hockey. There is push passing: you push the ball from your stick to your teammate. There is sweeping: you sweep your stick to make contact with the ball toward your teammate. There is hitting: you hit the ball with a backswing.
How?
Push passing:
Start with the ball on your stick. You should be in an open stance with your left leg in front. You distribute your weight to your back foot with the ball and your stick on your back leg. Then you push forwards and transfer your weight from back to front. The ball should be on your stick the whole time and then shoot forward as you release with momentum.
Sweeping:
The ball can be out in front of you. You take a step forward with your left leg and have your stick on the ground. You whip your stick on the ground from back to front into the ball. This motion is on the ground. Take a step towards the ball, whip your stick, and make contact with the ball.
Hitting:
You should be in an open stance with your left leg in front. The ball should be placed toward your front foot. Take a backswing no higher than your waist. Then go into the swinging motion and make contact with the ball. Your follow-through should stop at your kneecaps.
Why?
Push passing:
This is the most useful pass. It can be used at any moment and takes the least room.
Sweeping:
This can be more powerful than a push pass. It can go distances and have speed.
Hitting:
This is best for long balls. It also is the method of properly shooting the ball.
When?
Push passing:
Use this technique for the majority of your passes. It can be accurate and easy. Best for beginners. It also is good when the ball is on your stick, it is easy to transition into a pass.
Sweeping:
This skill is best when you have little time and want to get rid of the ball quickly.
Hitting:
Use this when you have space and time. It is the most powerful but should not be used willy-nilly.
Step 9: Drills
Now that you have reached this step I hope you have a strong basic knowledge about field hockey! Taking what you have read above and learning about the skills, now you can go and practice! Here are some timeless drills that will help you improve your skills and comfort with your stick.
Drill 1:
There is a minefield of cones. Using combinations of right pulls and left pulls, avoid the cones! Try to be creative and use all the space.
Drill 2:
Place two cones a stick length apart. Then practice your left pulls and right pulls from cone to cone.
Drill 3:
Place three cones all 5 yards away from each other. Practice your dribbling to the first cone with Indian dribbling, then once you get to the second cone, speed dribble to the last cone.
Drill 4:
Set up cones in a line with space between them. Then add pulls and dribbling to move back and forth between the cones while moving forward.
