Quick answer
A good field hockey hit starts with a grip where both hands are together near the top of the stick, left hand above right. Stand side-on, feet about shoulder-width apart, with your left shoulder pointing at the target and the ball slightly in front of your front foot. Take a controlled backswing, shift your weight from the back foot to the front foot, and strike the ball with the flat side of the stick. Follow through low towards the target and stop the stick before it swings high. Practise on the pitch with a partner or a goal, never indoors.
Key takeaways
- Grip: hands together at the top of the handle, left hand on top.
- Stance: side-on, knees bent, left shoulder to the target, ball in front of the front foot.
- Power comes from weight transfer and rotation, not from a huge backswing.
- Follow through low towards the target; a high swing can be dangerous play.
- Hitting is a pitch skill: train it outdoors, with space and protective gear.
1. Grip
- Hold the stick with your left hand at the very top of the handle.
- Slide your right hand up so it sits directly below the left, with the hands touching.
- The flat face of the stick points at the ball and the target.
- Hold firmly but not tight. Very tight hands make the swing stiff and slow.
This is different from the dribbling and push grip, where the hands are apart. Moving the hands together gives a longer lever and more speed at the head of the stick.
2. Stance
- Stand side-on to the target, left shoulder pointing at it.
- Feet about shoulder-width apart, or slightly wider.
- Knees bent, upper body leaning forward over the ball.
- The ball sits slightly in front of your front (left) foot, at a comfortable distance so your arms are almost straight at contact.
- Eyes on the ball, not on the target, during the swing.
3. Backswing
Turn your shoulders and take the stick back in a smooth arc. A controlled backswing gives you more accuracy than a big one. Many players lose power because they lift the stick high and then rush the downswing. Some youth leagues limit how high the stick may go, so check your league's rules.
4. Contact
- Shift your weight from the back foot to the front foot as you swing.
- Rotate your hips and shoulders towards the target.
- Strike the ball with the flat side of the stick, low on the stick near the head.
- Keep your head still and over the ball at contact. This keeps the ball low.
5. Follow-through
After contact, keep the stick moving low towards the target and finish with your chest facing it. Stop the stick before it rises high. A low finish keeps the ball on the ground and keeps other players safe. A stick swinging high near other players can be called as dangerous play.
Common mistakes and fixes
| Mistake | What happens | Fix |
|---|---|---|
| Ball too close to the feet | Cramped swing, weak hit | Step back so arms are almost straight at contact |
| Weight on the back foot | Ball lifts or goes wide | Finish with weight on the front foot |
| Head comes up early | Mis-hit, top of the ball | Watch the spot where the ball was for a second after contact |
| Hands apart | Little power | Hands together at the top of the handle |
| Square stance | Ball goes left or right of target | Point the left shoulder at the target |
Drills on the pitch
Stationary hits (5 minutes)
Place 10 balls in a line, 10 m (33 ft) from a partner or a goal. Hit each one at 60% power, focusing on stance and a low finish. Collect and repeat. Raise to 80% only when 8 of 10 stay low and on target.
Step and hit (5 minutes)
Start one step behind the ball. Step in with the right foot, plant the left foot beside the ball and hit. 3 sets of 8. This teaches weight transfer.
Target hits (5 minutes)
Hit at a goal from the top of the circle. A Goal Target adds six 42 × 42 cm targets to the goal, so you can aim at corners instead of the middle. Score one point per target hit, 3 sets of 10 balls.
What you can do at home
Do not hit indoors or in a garden near windows, people or pets. At home, work on the parts that do not need a full strike: grip changes, stance and foot position, and shadow swings without a ball in a safe, open space. Push passes against a wall or a Rebounder also train stance and weight transfer.
FAQ
How should I hold the stick for a hit?
Put both hands together at the top of the handle, left hand on top and right hand directly below, with the flat face of the stick pointing at the target.
Where should the ball be in my stance?
Slightly in front of your front (left) foot, far enough away that your arms are almost straight at contact.
How do I keep my hit low?
Keep your head over the ball, transfer your weight to the front foot and follow through low towards the target.
Is there a rule on how high I can swing?
Dangerous play is not allowed, and some youth leagues limit swing height. Rules differ by league and age group, so check your league's rules.
Can I practise hitting at home?
Not full hits. At home, practise grip, stance and push passes. Save hitting for the pitch, with space, supervision and protective gear.
Related articles
- How to hit a field hockey ball harder
- Slap hit vs push pass: when to use which
- Field hockey shooting accuracy drills
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