Field Hockey Program

These exercises develop rotational power, leg strength, and shoulder endurance for dynamic performance on the field. Emphasis on core stability and grip strength enables players to execute powerful strikes and maintain stick control under pressure.

Barbarian Mace Slap Shot Lunge

Hold the mace with both hands and perform a controlled slap shot, bringing the mace from above your head to out in front of you. This exercise targets the shoulders, biceps, core, legs, and glutes.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 360 Swing

This traditional mace exercise involves swinging the mace 360 degrees around your body. Start by holding the mace vertically in front of you, then swing it behind your back and over your shoulder in a continuous motion. It enhances shoulder mobility and grip strength.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Lunge

Hold the barbell across your upper back and shoulders, then step forward into a lunge position, alternating legs. This targets the legs, glutes, and core.

Suggested repetitions and sets:

  • 10 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Lunge

Hold the mace in a vertical position and perform a forward lunge, switching the mace from side to side with each step. This works the legs, glutes, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week