Quick answer
Forwards should train four things: getting free to receive (leading), a clean first touch under pressure, beating a defender 1v1, and finishing inside the circle. Add pressing, because modern forwards are the first defenders. A good weekly plan has two short skill sessions at home for receiving and ball control, plus one session on the pitch for shooting and deflections. Most of the receiving and elimination work can be done at home with the ball on the floor. Shooting and deflections belong on the pitch with a goal and a goalkeeper in full protective gear.
Key takeaways
- A forward's job starts before the ball arrives: leading and body position.
- First touch decides whether you get a shot away or lose the ball.
- Goals only count from inside the circle, so train to get there and finish fast.
- Practise shooting from both sides and with few touches.
- Train pressing too. Forwards who win the ball high create easy chances.
What makes a good forward
Strikers and wingers live in small spaces with defenders close behind them. Coaches look for players who:
- make strong leads and show a clear target for the pass;
- receive on the move and turn quickly;
- beat a defender with one move instead of three;
- shoot early, low and on target;
- get a stick on the ball for deflections at the far post;
- press hard and in the right direction when the ball is lost.
1. Leading and receiving
A lead is a sharp run to create space to receive. Move away from where you want the ball, then cut back with speed. Show your stick to the passer so they know where to play it.
Drill: lead and receive (pitch or garden, with a partner): set two cones 5 m (16 ft) apart. Start between them, fake one way for 2–3 steps, then sprint to the other cone and receive a push pass on the move. 3 sets of 8 reps, rest 60 seconds between sets.
Drill: receive and turn (home): stand 3–4 m (10–13 ft) from a wall or Rebounder. Push, receive with your back half-turned, and turn the ball past an imaginary defender in one movement. 4 × 1 minute, alternating the side you turn to.
2. Ball control under pressure
Forwards often receive with a defender on their back. You need close control and your head up to see the next option.
- Tight Indian dribble: 3 × 45 seconds, ball close to the stick, knees bent.
- Head-up dribbling: have someone call colours or numbers, or use the Skiller with the free Field Hockey App. 4 × 45 seconds.
- Shield and turn: dribble, then turn your body between the ball and an imaginary defender. 10 reps each side.
3. Beating a defender 1v1
Learn two or three moves well, not ten moves badly. Good starting moves for forwards are:
- Pull-back and go: drag the ball back, then accelerate past.
- V-drag: pull the ball back and across to change direction.
- Reverse-side drag: fake to the forehand, take the ball to the reverse stick and go.
Drill: place a cone as a "defender" 3 m (10 ft) in front of you. Dribble at it, make your move 1 m (3 ft) before it, and accelerate 3 m past it. 3 sets of 6 reps per move. At home, keep it slow and controlled; at full speed, do it outside.
4. Finishing in the circle
In field hockey, a goal only counts if the ball is played from inside the circle. That shapes how forwards train: get into the circle, get the shot away quickly.
| Shot | When to use it | Practice idea (on the pitch) |
|---|---|---|
| Push or flick | Close range, little time | 10 quick shots from 7–10 m (8–11 yd) after a receive |
| Slap hit | Medium range, ball moving | 10 shots from the top of the circle after a lead |
| Reverse stick shot | Ball on your left side | 8 shots each from the left side of the circle |
| Deflection | Ball crossed in from the side | Partner passes from the baseline; you deflect at the far post |
The Goal Target attaches to a pitch goal and gives you 6 target areas of 42 × 42 cm (16.5 × 16.5 in) to aim at. Cones in the corners of the goal work too.
Safety: shooting, deflections and raised balls are for the pitch only, with supervision. Any goalkeeper must wear full protective gear. At home, keep the ball on the floor.
5. Pressing and defending from the front
When your team loses the ball, the forwards defend first. Press with a curved run so the opponent can only pass in one direction, usually towards the sideline. Work with a teammate on a simple rule: one presses the ball, one blocks the nearest pass.
Fitness for pressing: 6–8 × 20 m (22 yd) sprints with 30 seconds rest, twice a week in the preseason.
A weekly plan for forwards
| Day | Where | Focus |
|---|---|---|
| Mon | Home, 20 min | Receive and turn, head-up dribbling |
| Wed | Home, 20 min | 1v1 moves against a cone, tight dribbling |
| Thu | Pitch, 30 min | Leads, shooting, deflections |
| Weekend | Team or club | Games: use what you trained |
FAQ
What skills does a field hockey forward need most?
Leading to get free, a clean first touch, beating a defender 1v1, and finishing quickly inside the circle. Pressing is the fifth skill most young forwards forget.
Can forwards train shooting at home?
Not safely. At home, train receiving, turning and ball control with the ball on the floor. Shooting belongs on the pitch with a goal and enough space.
How can I get more shots as a forward?
Make sharper leads, receive facing the goal when you can, and shoot earlier. Many chances are lost by taking one touch too many.
Do forwards need to defend?
Yes. Forwards are the first line of defence. Pressing well can win the ball close to the opponent's goal.
Can a goal be scored from outside the circle?
No. In field hockey, a goal only counts if the ball is played from inside the circle.
Related articles
- How to shoot in field hockey
- Elimination skills: how to beat a defender 1v1
- Field hockey training for midfielders
In the US? The Rebounder, Skiller and Skills Zone are also available on Amazon.
