Top tips to improve your fitness at home

Here we look at more ways that you can exercise to keep fit until you get back onto the hockey field.


One of the best hockey workouts for strength-building and good cardio is “Burpees”. Even though this exercise is really simple, it is one of the very few workouts that actually effectively target a large number of muscles with a lesser amount of movements. 

A burpee is a combination of squats, vertical jumps, and push-ups. To begin this exercise, start in a squat position, extending both of your arms towards the ground, and with fingertips pointing forward, touch the ground with both palms. Continue the exercise by keeping your palms on the ground, and by lowering your body by kicking both of your legs backward simultaneously. 

Now you are in the push-up position. Complete one push-up and then jump with your legs back to the chest, continue the exercise with a vertical jump, extending your arms up in the air, and end the exercise by squatting down in the starting position. Try doing 10 burpees in a row without a break.


You can perform this exercise either by standing in place, or by moving forward. To start, step forward with one of your feet, while the other needs to be slightly bent at the knee and near the floor (don’t make contact). The front leg should bend at the knee at 90-degrees, and the knee needs to stay just behind your forward foot. Keep your chest and back as straight as possible. To complete the exercise, start again but switch the legs and do the same motion.


Planks are an excellent workout for anyone wanting to build core muscles. To begin, lie face down on the ground. Extend your legs, and bend your arms at the elbows while resting them at your sides. While keeping your elbows below your shoulders, prop yourself up on your forearms. You’ll need to support your legs by curling your toes to the ground. 

Next, position your hands in front, while keeping your head up, looking straight ahead. To lift your body, you need to push up with your toes and elbows simultaneously ensuring the entire weight of your body is supported by your toes and forearms. To continue, keep your back straight and draw your belly button towards your back. To stabilise your body, try using your core muscles. While keeping your back and spine as straight as you can, hold this position from 30 seconds to a minute. Remember to control your breathing while in this position.

There is now no reason why you should not be able to get going on your exercise and fitness routine. You can do all of these in the comfort of your home and you will feel stronger and more confident once you are back on that hockey field.