Field Hockey Training: How to Do an Assisted Pull Up

Field hockey training off of the field is an essential component of becoming a better field hockey player. Weight training and conditioning can increase your strength and speed, making you a much more powerful force on the field. One exercise that a lot of field hockey players like to do to increase their arm and back strength is the assisted pull up. An assisted pull up is similar to a standard pull up, but it involves the use of a machine, rather than freely hanging from a bar. Using a machine can help give you more control over your exercise, and can also cause less strain on your body.

The first thing we need to do in order to do an assisted pull up for your field hockey training is to find the proper weight machine. You will need to pick the amount of weight that you want to use that you think will maximize your workout. The way the assisted pull up machine works is that you kneel on a platform which helps support your weight. You are able to choose how much resistance machine is going to offer you, forcing you to rely on your own strength in order to put yourself up.

After you have found the proper machine for your assisted pull up for your field hockey training at it set up properly, you're now ready to begin doing the exercise. First you will need to grab on to the pull up bars above you and simultaneously kneel down on the platform. The platform will begin to sink at the rate that you have set the machine up for. Before the machine goes all the way down to the bottom, you should use your arms to pull your body up towards where you are gripping the machine. After you have made it up to the top, slowly allow yourself to sink back down to prepare for the next rep. Decide how many reps and sets that you will be doing beforehand and then execute your workout plan on the machine. This can be a very effective workout when done properly. If you have any questions about using proper form, look for a qualified trainer who can help explain the exercise to your more in depth.

Sources:

Sports Fitness Advisor
Field Hockey Equipment