1: Posture on the bike. Important to get this right in order to reduce risk of low back and neck pain.
This 10 part video series covers a variety of topics around cycling. From how to fix punctures to appropriate strength exercises. Enjoy.
1: How to change a tube after a puncture.
2: How to maintain your chain and how to use your gears more efficiently
3: The three most appropriate strength exercises for cyclists
4: How to change your cleats on your bike shoes
Single Leg Romanian Deadlift. Very important to get the hamstring strong in a lengthened position. As this is the position the hamstring finds itself when controlling the ball in field hockey.
Lunge for strength exercise. This is such a common position in hockey, so it is wise to strengthen up the muscles that co-ordinate this movement in order to reduce risk of injury and to improve performance.
Lastly, a low back mobility exercise that ensures normal movement at the lumbar spine, since hockey players find themselves in a rigid low back posture a lot when playing, they are at a higher risk of developing a abnormal movement pattern at the low back and so increase risk of back pain. This video shows what normal movement is and how to practice it.