Sue Perry, the GB regional Development Hockey Coach and Senior Lecturer at University of Brighton Chelsea School puts together some core and hockey specific skills moves with the hugely versatile T-Bow.

Core muscles are key in Hockey as not only do players have to twist and turn at speed while leaning forward to control the ball; strong Core muscles are key in injury prevention in any contact invasion games sport. Any core muscle session will be met with “groans” and is never going to a favorite but with the T-Bow you can put together a series of moves that put a bit of fun into the grind.

Stick skills need to be applied in both speed and off balance situations which the t-bow can provide by using the unbalanced platform to perfect proprioceptive skills.

Here are some specific moves for Goalies and outfield players.

Key safety point – big grip astro shoes are not the best for these as the feet can slip off the side platform

Core skills

PUSHMEPULL YOU – working against resistance whilst keeping balance

Start with working rocking together , then move onto working opposite rock and then in competition. Can use the t-bow longitudinal as well as across ways. Can use the dynaband hence some give and so work core muscle ends ( especially at point of origin and insertion points )or with sticks to give solid resistance (enable core engagement practice) eg to use the sticks to get distance for defending.

ESPECIALLY FOR GK

Using the same exercises as above but adding in the dynaband and working at diferent heights and arm positions. Keeping back flat (in ready position).

CORE STICK SKILLS ( Hockey specific proprioceptive skills )

Reverse stick dribbling movement - can use left and right hand on stick as well as both hands together . Start with moving the ball in sync with rocking motion but then move to opposite ie when rocking one way move the ball opposite way. Key Safety point - Must make sure that feet position on tbow is maintained as well as flat back and knees bent.

Using left hand only whilst rocking backwards and forwards to work on control and build up forearm flexors and extensors. Start with moving the ball in sync with rocking motion but then move to opposite ie when rocking back move the ball forwards.

RED GREEN AND PINK

Hitting using weight transference and core stability balance – helps to keep shoulders and hips linking together to ensure weight transferred through the hit into the follow through – its also a fun exercise to do with all age groups but one of the best things is that it stops the players looking up at point of contact with the ball. The t bow means that the players keep a focus on the balance and then the swing of the stroke is flowing.

BALANCE AND CO-ORDINATION

A fun exercise to get players used to the t-bows - however it also means that the players are multi-focusing ie using both sides of the brain to balance and "keepy uppy".

GK SPECIFIC

Training with throwing and catching / saving the tennis balls played in at different heights – saving the ball and keeping balance to prevent over rotation and the core being out of alignment.