New Higher
PHYSICAL EDUCATION
Hockey
FACTORS IMPACTING ON
PERFORMANCE

PHYSICAL

MENTAL

SOCIAL

EMOTIONAL
PHYSICAL (FITNESS) FACTORS
&
EMOTIONAL FACTORS
THAT COULD IMPACT UPON
PERFORMANCE IN HOCKEY
PHYICAL FITNESS








Aerobic endurance/stamina
Anaerobic endurance
Speed endurance
Flexibility/suppleness
Strength
Local muscular endurance
Speed
Power
PHYSICAL FITNESS





Agility
Balance
Control/core stability
Reaction time/anticipation
Coordination
Definitions & Impact on
Performance

Aerobic Endurance / Cardiorespiratory Endurance / Stamina
The ability of the heart and lungs to provide the working muscles with
oxygenated blood for a prolonged period of time.

How CRE impacts my performance in hockey…
–
The player is able to continuously vary their pace throughout an entire 70 minute game.
–
The player is able to effectively lose a defender in attack consistently throughout the entire
game.
–
The player is able to effectively mark an opposing player in a man-to-man strategy or get
back to their position when marking zonally, even in the latter stages of the match.
–
The player is able to maintain concentration for the duration of the game because they are
not tired.
–
The player is able to maintain a high skill level in the later stages of the game.

Local Muscular Endurance
The ability of a muscle or group of muscles to work continuously for
extended periods of time without tiring.

How LME impacts my performance in hockey…
–
Continual running involves repeated contractions of our thighs (quadriceps), hamstrings,
gluteals (buttocks) and calves.
–
The player is able to continuously lunge for tackles effectively throughout the entire match
(ME in lower body).
–
The player can maintain a dynamic defensive stance when marking in both man to man and
zonal strategies. This allows them to change direction and tackle efficiently without fatigue
setting in (ME in lower body).
–
The player can continue to perform skills at a consistently high level even in the latter stages
of a match.

Speed
The ability of the whole body or part of the body to move quickly in the
shortest time possible.

How speed impacts my performance in hockey…
–
The player is able to break away from a defender quickly to create space in which to receive
the ball.
–
The player is able to sprint out at a penalty corner, get to the ball and try to make a tackle
before the shot at goal is taken.
–
The player is able to beat his opponent with speed to create space for a pass / cross / shot.
–
The player is able to chase an opponent with or without possession to get goal-side. He can
match the attacker’s movements preventing them from making space.
–
The player is able to quickly break forward in a counter attack.

Power
The ability to use strength quickly to produce an explosive effort.

How power impacts my performance in hockey…
–
The player (injector) is able to push the ball out at pace and effectively providing their team
mates with a scoring opportunity before their opponents close them down.
–
The player is able to drive past an opponent explosively to create space for a pass / cross /
shot.
–
The player can pass the ball over longer distances, effectively switching the play from one
side of the pitch to the other or playing a long through ball.
–
The player can shoot with power, making it more difficult for the goalkeeper to save.

Agility
The ability to move the whole body / change body position quickly
precisely using a combination of speed, flexibility, balance and
strength.

and
How agility impacts my performance in hockey…
–
The player is able to quickly change direction to lose a defender whilst dribbling or in an
attempt to create space to receive a pass.
–
The player is able to change body position quickly whilst driving past an opponent to avoid
being tackled.
–
The player is able to stay goal-side of an opponent who is continually changing direction and
speed.
–
The goalkeeper is able to slide or dive then return back to their feet quickly to defend any
rebounds or further shots at goal.
–
The player can channel an opponent who is dribbling with speed and precision.
HOMEWORK - QUESTION 1




Give two different examples of aspects
of physical (fitness) factors that
impacted upon your performance in
hockey.
Try to make your answer specific to your role (striker/midfielder/defender).
Write your answer in as much detail as you can.
This must be finished for Tuesday when I will collect all jotters in if you do
not finish it in class take it home
Homework answers MUST be in
your own words do not copy this.
As a striker in hockey I need to be able to beat a defender. Having good
agility has a positive impact upon my performance as I can change direction
quickly whilst driving with the ball to get past an defender on the other team.
This then gives me a good chance of scoring. Having good agility also has a
positive effect on me as a striker as I can really quickly change direction to get
away from the player marking me which gives me space to get the ball in. This
again gives me a good chance of scoring before my opponent can tackle me.
As a striker in hockey I also need to be able to sweep or hit powerful shots into
the goal but because I am not very powerful this has a negative effect of my
performance. When I hit the ball it isn’t powerful and doesn’t travel very fast
therefore this means the defender on the other team has time to get their stick
down and stop my shot going in. As a striker if I was powerful I would also be
able to move explosively to get passed a defender which would give me a
better chance of scoring but when I try to move explosively I’m not quite
powerful and fast enough to get passed a defender which means I don’t
usually get enough space to have a shot when I try to move like this.
EMOTIONAL






Fear
Anger
Happiness / Sadness
Resilience
Trust
Surprise
Definitions & Impact on
Performance

Resilience
The ability to recover quickly from difficulties; toughness.

How resilience impacts on performance…
–
When the player makes a mistake during a performance, they can quickly forget
about it and regain their concentration.
–
If the player suffers defeat, they are quick to forget the negatives and can focus on
the positive aspects of their performance.
–
When a player is playing against a team/player that is perceived to be better than
them, they are not overawed. They work hard and remain focussed to compete to
the best of their ability.
–
If a player suffers an injury which prevents them from competing for a period of
time, they have the ability to remain positive. They work hard to recover in order to
return to action as quickly as possible.
–
If a player experiences failure when attempting to develop a skill or aspect of
fitness, they do not give up. They react positively and work harder in an attempt to
make the necessary changes.

Anger
A strong feeling of annoyance, displeasure.

How anger impacts my performance in hockey…
–
If a player is angry and tenses their muscles when they are on the ball this may help them
generate more power in their hit.
–
When a player is angry as their opponent is on the ball and has a chance of scoring they
could dive in and making a stick tackle causing a foul to be given against their team.
–
If a player is angry as the other team are perceived to be better than their team this may
motivate them to work really hard to prove otherwise.
–
If a player is angry as they think the umpire is being biased towards the other team they
may loose their concentration and begin to make silly mistakes.

Fear
An unpleasant emotion caused by the threat of danger, pain, or harm.

How fear impacts my performance in hockey…
– If a player is scared of being hit by a strong striker on the other team they may
shy away from making tackles, making it easier for their opponents to create
scoring opportunities.
– If a player is scared of loosing an important match they may begin to shake, this
may cause them to make mistakes.
– If a player scared of letting their team down, this may motivate them to
concentrate and work really hard throughout the whole game.

Happiness/Sadness
Happiness: feeling or showing pleasure or contentment.
Sadness: feeling or showing sorrow; unhappy.

How happiness/sadness impacts my performance in hockey…
–If a player is happy with a pass that they have made as it led on to
their team mate scoring a goal, then this will increase their levels of
confidence and they will believe that they will play well for the rest of
the match.
–If a player is sad or upset for example they fell out with a friend just
before the match, this could lead to the player being distracted and
thinking about their friend/peer group rather than concentrating on their
role within the game.
HOMEWORK - QUESTION 2

Give two different examples of
aspects of emotional factors that
impacted upon your performance in
hockey.
YOUR ANSWER SHOULD INCLUDE THE FOLLOWING:
Example 1
Impact 1
Impact 2
Example 2
Impact 1
Impact 2
WHY I GATHERED INFORMATION ON
PHYSICAL FITNESS & EMOTINAL
FACTORS



To identify the strengths and weaknesses in my physical
fitness.
So that I can compare information on my performances
before and after training.
So that I can choose approaches to developing
performance that are suitable for developing my
weaknesses.
–
–

E.g. If CRE was my main weakness I would choose fartlek training.
E.g. If fear was my main weakness I would use visualisation of a successful
performance.
So that I can set SMART targets.
– (Specific, Measureable, Achievable, Realistic, Time-framed)
HOW I GATHERED INFORMATION ON
PHYSICAL (FITNESS) FACTORS





Standardised fitness tests
Time related observation schedules
Digital video analysis
Heart rate monitor
Static and dynamic testing

Time Related Observation Schedules
– This looks specifically at my movement patterns
throughout a competitive game.
– We played in a competitive game lasting 40 minutes
against opponents of similar ability.
– The game was split into 2 halves and for each half my
partner recorded my movement patterns (how many
times I walked, jogged, ¾ pace ran and sprinted).
– This means I can see if there are any significant
differences between my performance at the start of
the game and the end.

Benefits of using TROS…
– The TROS is designed specifically to analyse the major
movement intensities used in the game of hockey.
– The performer plays against players of similar ability so that they
have to give their all and attempt to play to their potential.
– This ensures that the information gathered is a true reflection of
the performer’s contribution to the game. As such, it provides an
indication of how their fitness levels affect their performance.
– The data is collected by an unbiased peer / teacher to ensure
results are objective, accurate and reliable.
– The schedule provides a permanent record of results and is
repeatable, making future comparisons easy.

Limitations of using …
– If the TROS is completed live, some of the action
could easily be missed and therefore not all
information will be recorded accurately.
– The movements made by the player being assessed
may be misinterpreted by the recorder. For example,
a ¾ paced run may be mistaken for a sprint.
Therefore, inaccurate information can be recorded.
QUESTION 3


A) Describe one STANDARDISED TEST
that you used to gather information on
your physical fitness.
B) Describe another STANDARDISED
TEST that you used to gather
information on your physical fitness.

Benefits of using standardised fitness
test…
– Each test is specifically designed to assess a particular aspect of fitness.
– The tests are recognised and used worldwide. This provides norms
against which you can compare your results to see whether your fitness
is poor, average or good for your age/sex.
– They provide a permanent record of results and are repeatable, making
future comparisons easy.
– Each test has strict guidelines / procedures to follow to make sure
results are valid and reliable.
– Tests are overseen by an unbiased teacher / coach to ensure results are
accurate.
– Results can also be compared to an elite performer.
– Results can be used to set initial training intensity and short / long term
goals.

Limitations of using standardised fitness
test…
– Practice and motivation levels can sometimes influence the
scores achieved in certain tests. For example, two people could
have identical levels of CRE but the more motivated participant
will score better.
– The accuracy of the test results often depends on how strictly
the protocol is followed by the participants and recorders.
– As some of the tests are conducted outside, the environmental
conditions can affect the results.
HOW I GATHERED INFORMATION
ON EMOTIONAL FACTORS







POMS Test (Profile of Mood State)
The Resilience Scale
Self-reflection
Coach feedback
Disciplinary record
Emotional intelligence quotient
Bio feedback

The Resilience Scale
– This is a questionaire created by (Wagnild & Young 1987), which
specifically to assesses your resilience.
– It was designed to assess how likely you are to continue in
pursuit of a goal, even after encountering severe difficulty or
failure.
– It has twenty-five questions which require a response on a seven
point Likert scale ranging from ‘Strongly Disagree’ to ‘Strongly
Agree’.
– You must answer each question honestly in order to get a score
reflective of their current level of resilience.
– Your final score can range from 25 (very low – not resilient) to
175 (very high – extremely resilient).

Benefits of using the Resilience Scale…
– It was the first tool developed to measure resilience
directly.
– It is considered one of the most accurate instruments
available to measure resilience.
– It has been used successfully for over fifteen years by
thousands of coaches, and researchers, all over the world.
– The overall score is calculated and compared against the
scale provided to determine your level of resilience.
– It provides a permanent record of results and is
repeatable, making future comparisons easy.

Limitations of using the Resilience Scale…
– To gain an accurate score, the respondent must be honest
when answering each question. Unfortunately, there is no
way of telling how truthful the respondent is being.
– This could also result in the respondent doctoring future
responses to indicate an improvement in their resilience.
– The Resilience Scale is not specific to sport and contains
questions which may not be relevant to the respondent’s
approach to sport.
Question 4

Describe how you gathered
information on your emotional
anger.

Benefits of using the POMS Test…
– Minimal equipment required, it can be
completes with pen, paper and a list of
the statements.
– It is simple to set up and conduct and can
be done at the most convenient time or
place for me and my coach/teacher.
– The test is used worldwide therefore
results can be compared to norms.

Limitations of using the POMS TEST…
– External factors such as, noise level or the
weather when the player is completing the
test may affect how they feel therefore the
results may not be fully reliable.
– Time of day when the player is completing the
test may affect how they feel particularly if it
is late or they are really tired therefore the
results may not be fully reliable.
PHYSICAL (FITNESS)
Training to Improve CRE

Interval Training

Fartlek Training

Continuous Training
Continuous Training


Non-stop movement (e.g. running, cycling
or swimming) for a sustained period of
time (minimum of 20 min) without rest.
To gain any benefit from this; heart rate
must be kept within your correct training
zone, the sessions need to be repeated at
least 3 times a week.
– CRE training zone = between 65% and 85% of your max heart rate
– Maximum heart rate = 220 beats per minute - your age.

Advantages of continuous training…
– It is proven to improve your CRE
– It doesn't require expensive specialist
equipment.
– Most exercises are simple to perform.
– Duration and intensity can be easily adapted
to suit level of fitness.
– It is easy to progressively overload your
training programme.

Disadvantages of continuous training…
– It can become boring and therefore requires a
great deal of intrinsic motivation to continue
with it.
– It does not improve anaerobic fitness.
– It does very little to improve your ability to
exert short bursts of speeds which are also
required in hockey.
Fartlek Training




Fartlek training involves varied pace movement for a sustained
period of time (walking, jogging, running and sprinting). This
mirrors the requirements of a game where regular changes of speed
occur.
For example, during a game a hockey player might walk for 35% of
a game, jog for 50%, run at ¾ pace for 10% and sprint for 5%.
To make training as specific as possible to the movements
made in a game, these percentages can be used to divide up a 30
minute session. This is shown below:
30 minute session:
Walking = 10 ½ minutes (35% of 30)
Jogging = 15 minutes (50% of 30)
¾ pace running = 3 minutes (10% of 30)
Sprinting = 1 ½ minutes (5% of 30)
NOTE: It is important to note that these movements would be spread out evenly as you will
never sprint solidly for 1 ½ minutes in any team game. You may follow a pattern of jog, ¾ pace,
jog, sprint, walk etc...
Question 5

Describe the ADVANTAGES and
the DISADVANTAGES of fartlek
training.
Question 6

Describe interval training in as much
detail as possible.

Advantages of Interval Training…
– It is proven to develop aerobic and anaerobic
endurance.
– Can be made activity specific i.e. actions &
movement patterns of hockey.
– The ‘start, stop’ nature of the training makes
it very reflective of team games.
– Duration and intensity can be easily adapted
to suit level of fitness.
– Easy to progressively overload.

Disadvantages of Interval training…
– You may require help to set up and run a session.
Someone may have to time your work / rest
periods and indicate when to start and stop.
– If you are doing it on your own you may be inclined
to stop trying when you get tired.
– Very difficult for beginners and the intensity may
put them off.
– The high-intensity nature means that it puts a lot of
strain on your muscles. If your muscles are not
used to this, you could pull or strain them.
Combined Approach


This method of training combines fitness
development with skill development.
The tasks selected must reflect the element of
fitness which is being worked on. E.g. If
working to improve CRE there must be a high
percentage of running involved in the skillrelated training.

An example of using skill-related training to improve CRE for a
hockey player is the fartlek session detailed below. The player
dribbles the ball the entire time unless otherwise stated.
Advantages of the conditioning approach…



It allows you to develop skills and fitness in the
same session, saving time.
It develops activity specific fitness and helps you
develop the ability to perform skills well whilst
coping with fatigue.
As you are using skills of the game, training
should be more fun and thus it prevents
boredom. You are therefore more likely to work
harder for longer.
Disadvantages of the conditioning
approach…



You may find that you focus too much on the skill
development and as such, you do not work as
hard on the fitness element of the training.
The conditioned approach often relies on having
other people to help out. For example, the session
outlined above, requires two people to provide a
passing target and to feed the ball back.
You will require access to specific equipment and
often the playing area used in your sport.
PRINCIPLES OF TRAINING


In order to maintain and improve your physical
fitness, it is important to apply the Principles
of Training. These are:
Specificity
Progressive Overload
Reversibility
Tedium (Boredom)
An easy way to remember these is by using the
acronym S-P-O-R-T.
Specificity




Training has to be specific to your needs, your activity
and to the role you play within the activity.
Your needs: You must choose training methods suited
to your identified weak aspect of fitness. It must
also be specific to your existing levels of fitness.
The activity: You must train the muscles, energy
systems and skills which are specific to the activity for
which you are training.
The role you play: You must train specifically for your
role within the activity – a striker in hockey will require
slightly different levels of each aspect of fitness to that
of a midfielder or goal keeper. Therefore, training should
reflect this.
Question 7

Describe progressive overload in as
much detail as possible.
(8)
–
–
–
–
Description (2)
Method 1 (2)
Method 2 (2)
Method 3 (2)
Reversibility

If you stop regular training sessions
due to injury or bad weather or a lack
of motivation, your level of fitness will
reduce rapidly. It is important to
remember that you lose your level of
fitness faster than you gain it.
Tedium (Boredom)

By varying the content of training
sessions, the athlete should be able to
avoid boredom caused by the constant
repetition of the same session. There
are several methods of training and
ways of using these to create a varied
programme.
EMOTIONAL
Developing Resilience and Happiness
Overcoming Sadness and Anger

Positive Self Talk

Anchor/Trigger Words

Visualisation/Imagery
Positive Self-Talk



This is talking that you do in your head. This self-talk
often happens automatically and you are barely aware of
it. However, what you say to yourself can have a big
effect on the way you perform.
Self-talk can be like an internal coach, encouraging you,
boosting your confidence and motivating you to try
harder and achieve your goals; helping you be resilient,
determined and motivated. Alternatively, your self-talk
can be very negative; criticising you and undermining
you when are down, making you give up.
To improve in this area you must insist on only
positive self-talk.
Examples of how to turn
negative self-talk into positive self-talk
Negative Self-Talk
I’ll never finish this training
session without walking
Reframed into
Positive Self-Talk
Keep working until the end
That player is better than
me, they will get to the ball
first
Make sure you win the ball
Don’t dive in and make
another stick tackle
Chanel the player and then
jab the ball away from them
Anchor/Trigger Words




To maintain positivity, and indeed to play / train to your best, you must be
able to recover quickly from setbacks. In order to do this you can use what
is called an anchor/a trigger word to help you maintain a composed and
resolute mental state.
An anchor / trigger words is a positive word or phrase that help you stay in
your ideal performance state (IPS)
These should be words that are relevant and personal to you that can be
quietly repeated to yourself to bring on a feeling of resilience and
determination whilst you are competing.
An anchor/trigger word can help you regroup and refocus, to take control of
the situation and get back to playing your best. During a training session, a
trigger word can be used when it is getting particularly tough or painful in
order to help you complete the session to the best of your ability. Examples
are words such as, ‘focus’, ‘dig-in’ or ‘effort’ to help you complete the
session/exercise when fatigue sets in.
Question 8

There is one other approach that you
have used to develop resilience,
develop happiness, overcome sadness
or overcome anger. Describe this
method in as much detail as possible.
GOAL SETTING
A goal is something you want to achieve.
It
is important to have short, medium and long term goals. Broken down into
smaller chunks, goals do not seem quite so far-fetched and unachievable. By
achieving smaller goals in the pursuit of your ultimate objective, you are more likely
to remain motivated and persevere when things are tough.
Short
Term Goals should only have a limited amount of time. These goals
should be the easiest to achieve in regards to minimal time allocated to the task.
E.g. complete a 20 minute fartlek session in the first week of a CRE training
programme.
Medium
Term Goals should be what you achieve after consistently achieving
your short-term goals. E.g. improve bleep test score by one complete level
by the end of a six week training programme.
Just
like consistently achieving your short-term goals leading to achieving mediumterm goal, consistently achieving your medium-term goals should lead to achieving
your Long Term Goal. E.g. becoming the fittest player in my hockey team within a
year.
Effective goal setting uses the SMART principle

Specific
to your weaknesses e.g. CRE, lasting a whole game, improving your
bleep test score.

Measurable
measuring your progress will help to motivate you towards reaching
your goals.

Adjustable
goals should be flexible and accommodate unexpected things (e.g.
injury-reduce intensity, finding training easy-increase duration).

Realistic
you should create goals which you believe you can achieve and that
are based on your current level, bare in mind the fitter you get the
smaller the gains will be.

Time-framed
having a time limit to achieve your goals in will deter you from
procrastinating. Having long and short term goals will keep you motivated
MONITORING & EVALUATING

WHY you should monitor your programme of work.
–So I can make comparisons to previous information gathered &
check what progress I have made.
–To see if I need to make any changes / adaptations to the
development approaches which I included in my programme
depending on what progress has been made.
–To gain motivation & to keep my working or to work harder in
order to meet my goals which were set or my new goals.
–So that I can identify any strengths and any new weaknesses
which I may need to develop.

HOW should you monitor / record your performance
development.
– Recording Progress:
Training Diary / Log
This allows you to record what you did in each session, how you felt
throughout and whether you achieved any set targets.
– Monitoring Progress:
Question 9
How did you monitor your progress and what did this allow you to do?
– Using feedback:
External - Verbal, Visual, Written, Manual, Knowledge of
Results Internal - Kinaesthetic)
Receiving feedback throughout your development programme is essential for
making continual progress.
Why you might have to change your training?



You may be making more / less progress than you
anticipated. You would then need to consider progressive
overload – altering either frequency, intensity or duration.
You may begin to lack motivation and encounter boredom if
your training programme is too repetitive. You then may want to
alter sessions to make them more game like or introduce an
alternative method of training (combined approach).
You may suffer an injury during your programme and have to
stop training. As a result of reversibility, you would then need to reenter your programme at earlier stage/reduce the frequency,
intensity or duration.