Quick answer
Indoor hockey rewards three things: close ball control, accurate push passes and quick feet. Hitting is not allowed indoors, and the ball has to stay low except for a shot at goal. That makes indoor skills the easiest to train at home. Get a smooth floor of about 2 × 3 m (6.5 × 10 ft) and do 15–20 minutes a day of dribbling, push passing and receiving, and footwork. Within a few weeks you will feel faster on the ball in the hall.
Key takeaways
- Indoors there is no hitting: everything is pushed, so push-pass quality matters most.
- The ball stays low (except a shot at goal), so flat-stick ball control is the core skill.
- Space is tight, so small, quick touches and fast feet win 1v1s.
- A smooth floor at home is the closest thing to an indoor hall surface.
- Indoor skills carry straight over to the outdoor game.
How indoor hockey is different
Indoor hockey is played in a sports hall with smaller teams and a smaller field. For training at home, the rules that matter most are:
- No hitting. Passes and shots are pushed or flicked.
- The ball stays low. It may only be raised for a shot at goal.
- Small spaces. Players have less time on the ball and must play quickly.
Always check your own league's rules, because details can vary between countries and age groups.
Set up your home "hall"
You need a smooth, flat surface where the ball rolls fast and true, like it does on a hall floor.
- A garage or basement floor works if it is smooth. Rough concrete slows the ball and wears the stick.
- Flooring tiles give you a consistent surface and protect the floor. One box of 18 tiles covers 2 m² (21.5 ft²); two boxes give a 4 m² (43 ft²) training area.
- Keep at least 2 m (6–7 ft) of clear space around you.
Drill 1: Indian dribble on the move (5 minutes)
Move the ball from right to left in front of your body by turning the stick over the ball. Keep the ball within one stick-length. Start standing still, then walk forward, then walk backward.
Coaching point: soft hands. Grip with the top hand and let the stick rotate in the bottom hand.
A Skiller adds structure. Dribble through and around the ribs, then use the free Field Hockey App so colours are called and you react with your head up.
Drill 2: push pass and receive (5–7 minutes)
Push the ball against a wall or a Rebounder from 3–4 m (10–13 ft). Receive it on the forehand, control it in one touch, and push again.
- 3 × 1 minute forehand receiving
- 3 × 1 minute backhand (reverse stick) receiving
- 2 × 1 minute one-touch passing
Coaching point: the push pass starts with the stick touching the ball, not with a backswing. Transfer weight from back foot to front foot.
Drill 3: quick feet and direction changes (5 minutes)
Set up a small grid, about 1.5 × 1.5 m (5 × 5 ft). Dribble in, change direction at each corner with the ball close, and get out. Then repeat it faster.
The Skills Zone tiles have colours and symbols, so you can follow app calls instead of a fixed route. That is closer to the decisions you make in a game.
Drill 4: push shot at a target (3 minutes)
Indoors, shots are pushed or flicked. From about 4–5 m (13–16 ft), push the ball into a marked corner of a goal or box. Go for accuracy first, then speed.
A simple weekly plan
- Mon, Wed, Fri: drills 1–3 (15–17 minutes)
- Tue or Thu: drill 4 plus a quick ball-control warm-up
- Weekend: games
FAQ
Can you hit the ball in indoor hockey?
No. In indoor hockey, the ball is pushed or flicked. Hitting is not allowed, which is why push-pass technique is so important.
Can I practise indoor hockey skills at home?
Yes. Indoor skills such as close control, push passing and quick footwork need little space and work well on a smooth floor at home.
What surface is best for indoor hockey practice at home?
A smooth, flat hard floor or interlocking training tiles. Avoid carpet and rough concrete.
Does indoor hockey help outdoor field hockey?
Yes. Indoor hockey trains close control, quick decisions and accurate passing, and all of these carry over to the outdoor game.
Related articles
- Field hockey off-season training plan
- Winter field hockey training at home: 20-minute routine
- Forehand and backhand with the Rebounder
In the US? The Rebounder, Skiller and Skills Zone are also available on Amazon.
