Quick answer
A good 20-minute Skiller session has five blocks: a 3-minute warm-up, 5 minutes of forehand and reverse stick touches, 4 minutes of Indian dribble, 4 minutes of reaction work with the free Field Hockey App, and a 4-minute test-and-cool-down. Work in short intervals of 40 seconds on and 20 seconds off, keep the ball close and lift your eyes as often as you can. Do it 3–4 times a week on a smooth hard floor or flooring tiles, and record one simple score each time so you can see progress.
Key takeaways
- 20 minutes, 3–4 times a week, beats one long session on the weekend.
- Use 40/20 intervals: quality touches for 40 seconds, then a short rest.
- Move from simple touches to Indian dribble to reaction work, in that order.
- The app's colour and number calls force you to look up and decide.
- Finish with the same 60-second test every time and write the score down.
Set-up
The Skiller is a set of five connected ribs, each 39 cm (15 in), with coloured and numbered markings, about 159 cm (5 ft 3 in) long in total. You can lay it straight or set the ribs at angles to change the drill.
- Space: the Skiller plus about 1 m (3 ft) on each side and at each end.
- Surface: a smooth hard floor or Flooring Tiles. Carpet slows the ball too much, and polished wood can make it run away.
- Ball: a standard field hockey ball, or a softer indoor or training ball if you are near furniture or windows.
- App: the free Field Hockey App on a phone or tablet where you can hear or see it.
Safety: indoors there is no hitting and no lifting. Every touch in this workout stays on the ground.
The 20-minute workout
| Time | Block | Format |
|---|---|---|
| 0:00–3:00 | Warm-up | Easy touches, light footwork |
| 3:00–8:00 | Forehand and reverse touches | 5 × 40 s work / 20 s rest |
| 8:00–12:00 | Indian dribble | 4 × 40 s / 20 s |
| 12:00–16:00 | App reaction | 4 × 40 s / 20 s |
| 16:00–20:00 | Test and cool-down | 60 s test, then easy touches and stretching |
Block 1: warm-up (3 minutes)
Walk the length of the Skiller tapping the ball gently from side to side. Then 1 minute of light footwork: side steps along the Skiller, small hops, knees bent. Finish with 30 seconds of quicker taps on the spot.
Block 2: forehand and reverse touches (5 minutes)
- Set 1: forehand only. Move the ball through each gap and back, along the full length.
- Set 2: reverse stick only. Turn the stick over and repeat.
- Set 3: alternate forehand and reverse in every gap.
- Set 4: same as set 3, faster, ball within 30 cm (1 ft) of the stick.
- Set 5: same as set 3, eyes up: glance at a spot on the wall between touches.
Coaching point: hands apart, left hand turning the stick, right hand loose. Stay low.
Block 3: Indian dribble (4 minutes)
Lay the Skiller straight. Indian dribble beside it, moving the ball from right to left and back in front of your body.
- Set 1: walk, wide movement, full width of your body.
- Set 2: jog, narrower and quicker.
- Set 3: Indian dribble across the Skiller: ball over each rib and back.
- Set 4: angle the ribs into a zigzag and follow the shape.
Block 4: app reaction (4 minutes)
Start the app's reaction mode. Every time it calls a colour or number, move the ball to that marking as quickly as you can with control, then return to the middle. Keep your head up between calls. If you lose the ball, stop, reset and go again; speed without control is not the goal.
For variety, alternate sets: forehand-only reactions, then reverse-only, then free choice.
Block 5: test and cool-down (4 minutes)
Pick one 60-second test and keep it the same for every session, for example: how many clean gap-to-gap touches, alternating forehand and reverse, in 60 seconds. Write the number down. Then 2 minutes of easy touches and 1 minute of stretching for calves, hips and lower back.
How to progress over 4 weeks
- Week 1: learn the blocks, focus on clean touches.
- Week 2: same blocks, more speed in sets 4 and 5.
- Week 3: change the Skiller shape every session.
- Week 4: make the work intervals 45 seconds and rest 15.
Honest limits
The Skiller trains close control, reverse stick and head-up reaction. It does not train passing, receiving or shooting, and it cannot put a defender in front of you. For passing at home, a wall or a Rebounder does that job. If you want ball control and passing together, the Training Kit combines Rebounder, Skills Zone and Skiller. You can also run most of this workout with five cones, just without the colour and number calls.
FAQ
How often should I do this Skiller workout?
3–4 times a week is enough for most players, with at least one rest day between hard sessions. During the season, 2 sessions a week next to team practice works well.
Is 20 minutes enough to improve ball control?
Yes, if the touches are focused. Many players get far more ball touches in 20 minutes on the Skiller than in a whole team practice.
Can younger kids do this workout?
Yes, but shorten it. For ages 6–9, use 20-second work intervals and keep it playful, with the app's colour games as the main block.
Do I need the app?
No. Blocks 1–3 and 5 work without it. The app adds the reaction block, which trains you to look up and respond to a call.
What floor is best for the Skiller?
A smooth hard floor or flooring tiles. Thick carpet stops the ball rolling, and very slippery floors make it hard to control.
Related articles
- Skiller vs cones: do you need a ball control trainer?
- Indian dribble: step-by-step guide and drills
- Reaction-time drills for field hockey players
In the US? The Rebounder, Skiller and Skills Zone are also available on Amazon.
