Quick answer
Good indoor hockey drills are short, fast and built around the indoor rules: the ball is pushed rather than hit, it mostly stays on the floor, and the court is small with side barriers you can use to pass. Plan a 60–90 minute session with a quick warm-up, close-control work, passing patterns that use the side barriers, small-sided games and finishing. Keep rest periods short but give real recovery, because indoor play is intense. In Europe the indoor season usually runs through the winter months, and many US clubs run winter indoor leagues too. Check your league's rules for details, as they vary.
Key takeaways
- Indoor hockey is a push-and-control game: design drills around pushes, not hits.
- Use the side barriers in passing drills; they are a real tactical option indoors.
- Keep work periods short (30–90 seconds) and intensity high.
- Small-sided games teach indoor decision-making better than long drills.
- Rules on raising the ball, tackling and team size vary, so check your league's rules.
How indoor differs from outdoor
| Area | Outdoor | Indoor |
|---|---|---|
| Passing | Hits, slaps and pushes | Mainly pushes; hitting is not allowed |
| Ball height | Aerials allowed when safe | Ball kept low; raising it is limited, check your league |
| Space | Full pitch | Small court with side barriers |
| Team size | 11 per side | Usually 6 per side including the goalkeeper |
| Tempo | Longer runs, more recovery | Short, constant actions, frequent rolling changes |
A 75-minute indoor session
1. Warm-up with the ball (10 minutes)
Players dribble freely in half the court. On the coach's call they change direction, switch to reverse stick only or do a pull-back. Add dynamic stretches between rounds: lunges, side shuffles, high knees. Finish with 3 short sprints of 10 m (33 ft).
2. Close control in a box (10 minutes)
Mark a 10 × 10 m (33 × 33 ft) box. Every player has a ball. Two "taggers" without a ball try to touch other players' balls. A player who loses control becomes a tagger. 4 rounds of 60 seconds. Coaching point: low body, ball close, eyes up.
3. Barrier passing (10 minutes)
Pairs stand 4–6 m (13–20 ft) from the side barrier, a few metres apart. Player A pushes the ball into the barrier at an angle so it rebounds to player B. B receives on the move and returns it the same way. 3 × 90 seconds, then switch sides so both players use the reverse stick.
Progression: add a passive defender between them, so the barrier pass becomes the way around.
4. 3v2 to goal (15 minutes)
Three attackers start at the halfway line, two defenders wait at the top of the circle, plus a goalkeeper. Attackers have 10 seconds to score. Rotate after every rep. Coaching points for attackers: draw a defender, then pass; use the barrier for a 1-2. For defenders: stay on your feet, channel the ball wide, and delay.
5. Small-sided game (20 minutes)
Play 4v4 or 5v5 plus goalkeepers on a reduced court. Use 3-minute games with 1-minute rest. Conditions to try:
- A goal counts double if the build-up included a barrier pass.
- Maximum three touches per player.
- Defenders win a point for every turnover in the attacking half.
6. Finishing and cool-down (10 minutes)
Two lines at the top of the circle. A feeder pushes the ball in, the attacker receives and shoots with a push or flick at goal, within your league's rules on raising the ball. 2 rounds each. Finish with light stretching.
Coaching tips for indoor
- Short shifts: rotate players often in games, as you would in a match.
- Teach patience: indoor defences are tight. Reward keeping the ball and moving it quickly.
- Body position: many indoor fouls come from stick and body contact in tight space. Coach players to stay on their feet and tackle with control.
- Footwear: players need clean indoor shoes with non-marking soles.
Home work between sessions
Indoor hockey rewards fast hands and quick receives, which players can build at home on a flat floor. Give them a 10-minute routine: Indian dribbling, push passes against a wall or a Rebounder, and reaction work with cones or a Skiller. Ask them to count clean passes in 60 seconds and report the number at the next session.
FAQ
What is the main difference between indoor and outdoor hockey drills?
Indoor drills are built around pushing rather than hitting, a smaller court, side barriers and short, intense work periods.
Can players hit the ball in indoor hockey?
No, hitting is not allowed in indoor hockey; players push the ball. Rules on raising the ball and on shooting vary, so check your league's rules.
How many players are on the court in indoor hockey?
Usually six per team on the court, including the goalkeeper, with rolling substitutions. Check your league's rules for youth formats.
How long should an indoor training session be?
Sixty to ninety minutes is typical. Keep work periods short and intense, with proper rest between them.
How do I use the side barriers in drills?
Set up passing pairs who play the ball into the barrier at an angle so it rebounds to a teammate. Then add a defender so the barrier pass becomes a way to beat them.
Related articles
- Indoor hockey season: prepare your skills at home
- Small-sided games for field hockey
- Warm-up drills for field hockey practice
In the US? The Rebounder, Skiller and Skills Zone are also available on Amazon.
