Field Hockey Conditioning: How to Do a Back Extension Exercise

Field hockey conditioning is a very important tool that many field hockey players rely on when not on the field to help improve their skills. By training in a gym or weight room, they are able to increase their strength and speed, allowing them to become a dominant force during games. On muscle group that field hockey players like to target is the back. The back extension exercise can help increase the strength of a field hockey players back muscles, while at the same time increasing a players flexibility.

The first thing that you need to do in order to execute a proper back extension exercise for your field hockey conditioning is to understand the proper positioning. Unlike a lot of other different exercises, you will not need any weights or special equipment in order to do a back extension. First you will need to find a flat area that you can lay down on comfortably. Aside from this, there is really nothing else that you will need. However, a lot of players like to use a padded mat for extra comfort.

After you have found the proper place to do you back extension exercise for field hockey conditioning, you are ready to begin. The first thing that you need to understand is how to have proper form. You will need to lie down on your stomach, with your arms and legs extended outwards and straight with your body. Think of it as a superman position, as if you were flying with your arms and legs slightly elevated off of the ground.

After you have figured out the proper form for your back extension exercise for your field hockey conditioning, you are ready to begin the exercise. You are going to be lifting your arms and legs at the same time, but not all of them at once. To begin, lift your left arm and right leg slightly higher off of the ground and hold the position for a few seconds. After you have completed the rep, switch arms and legs so that your right arm and left leg is elevated. Continue to switch until you have finished your desired amount of reps. This will help strengthen and tone your lower back muscles and should be helpful for your field hockey conditioning.

Sources:

Sports Fitness Advisor
Field Hockey Equipment