Tips for physical preparation and avoid injuries
Some takeaways from our masterclasses with S&C experts Phil Moreland and Matt Eyles
Physical preparation and training to avoid injuries is a critical aspect of coaching, and it’s something we’ve explored in depth during masterclasses with experts like Phil Moreland🇦🇺, who used to work for the Australian Airforce and Hockey Australia, and Matt Eyles🇦🇺 🇳🇱 who is head of S&C for the Dutch Hockey Federation.
Here are some key tips based on their insights:
1. Understand the Total Load on Players
Phil Moreland emphasized the importance of considering the total physical load players are exposed to—not just during your training sessions, but across all their activities. This includes school sports, club commitments, or even physically demanding jobs for older players. Overloading players without accounting for these external factors can lead to overuse injuries or burnout.
Tip: Communicate with players and other coaches to understand their full (!) schedule. Adjust your training intensity accordingly, especially during preseason or busy periods.
2. Focus on Strength and Conditioning
Strength and conditioning are foundational for injury prevention. Matt Eyles highlighted that building strength, particularly in areas prone to injury like hamstrings, calves and achilles tendons, can significantly reduce risks. He described sprinting as a “vaccine for the hamstrings,” emphasizing the importance of incorporating high-speed running into training.
Tip: Include progressive strength training exercises, focusing on lower-body stability and explosive power. Incorporate sprint drills weekly to build resilience in hamstrings and other key muscle groups.
3. Plan Recovery as Part of Training
Recovery is just as important as the training itself. Matt Eyles stressed that fatigue is a major contributor to injuries, and recovery should be planned into your schedule. This includes passive recovery methods like rest days, rather than just “recovery training”.
Tip: Schedule full rest days into your training calendar, especially during intense periods. Encourage players to prioritize sleep, hydration, and nutrition as part of their recovery routine.
4. Progressive Exposure to High-Intensity Movements
Gradual exposure to high-intensity movements, such as sprints and sharp changes of direction, is crucial. Matt Eyles mentioned that these movements should be introduced progressively to build robustness and reduce the risk of acute injuries.
Tip: Start with controlled drills focusing on technique, then gradually increase intensity and complexity. For example, begin with straight-line sprints before adding lateral movements or agility drills.
5. Monitor and Adjust Training Load
Both Moreland and Eyles highlighted the importance of monitoring training load to avoid overtraining. This includes balancing high-intensity sessions with lighter ones and ensuring players are not pushed beyond their limits.
Tip: Use tools like RPE (Rate of Perceived Exertion) scales or GPS tracking (if available) to monitor player workload. Adjust sessions based on how players are feeling and performing.
6. Incorporate Movement Screening
Identifying and addressing movement deficiencies can prevent injuries before they occur. Phil Moreland discussed the value of movement screening to assess players’ physical capabilities and identify areas for improvement.
Tip: Conduct regular movement screenings, focusing on flexibility, stability, and strength. Use the results to create individualized training plans for players.
7. Educate Players on Injury Prevention
Players need to understand their role in preventing injuries. This includes warming up properly, using correct techniques, and listening to their bodies. Both Moreland and Eyles emphasized the importance of player education.
Tip: Dedicate time during training sessions to teach players about proper warm-up routines, stretching techniques, and the importance of reporting any discomfort or pain early.
By integrating these principles into your training program, you can help your players stay fit and resilient throughout the season. If you’re interested in diving deeper into these topics, I’d recommend checking out Phil Moreland’s masterclass on preseason physical preparation or Matt Eyles’ session on injury reduction methods at The Hockey Site.
And if you’d like tailored advice for your team, you can always book a session with a top coach via https://gotyourback.app.
If you're looking for an answer to your own coaching questions, ask your question here to get an answer based upon the many, many talks I had with some of the best coaching minds in the game of hockey 🏑
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