Field Hockey Basics for Beginners: How to Start with Rules and Gear?

Women athletes engaged in a competitive field hockey match, highlighting teamwork, skill, and the growing presence of women in sports.

If you are a sports enthusiast and especially love team sports, knowing about field hockey is a must. The sport is popular not only in India but all over the world. It is a great combination of teamwork, strategy, and fitness. India has a deep connection with hockey—it has been a part of our proud Olympic history. In this article, you will find complete information about the history, rules, techniques, players, training, and career opportunities of field hockey.

Rules and Guidelines for Hockey

Rule / Guideline	Short Description
Team Size	Each team has 11 players, including one goalkeeper.
Match Duration	A standard game lasts 60 minutes, split into 4 quarters.
Stick Use	Players can only hit the ball with the flat side of the stick.
No Feet Rule	Players (except goalkeepers) are not allowed to use their feet to control the ball.
Scoring	A goal is valid only when hit from inside the striking circle.
Free Hit	Awarded to a team for a foul committed outside the shooting circle.
Penalty Corner	Given for fouls inside the circle by the defending team.
Penalty Stroke	Awarded for severe fouls preventing a probable goal.
Obstruction	Blocking an opponent’s path to the ball is not allowed.
Offside Rule	There is no offside rule in field hockey.
Green Card	A warning with a 2-minute suspension from play.
Yellow Card	Temporary suspension for 5 minutes or more.
Red Card	Player is permanently suspended and cannot be replaced.
Substitution	Unlimited rolling substitutions are allowed during stoppages.
Attire	Players must wear shin guards, mouthguards, and numbered jerseys.

When did hockey start in India?

Field hockey originated in England in the 19th century, but its history dates back to ancient Greek and Roman times. It came to India during the British colonial era and quickly rose to prominence as the nation's most popular sport. India achieved unprecedented success in hockey at the Olympics from 1928 to 1980. Legendary players like Dhyan Chand, Balbir Singh, and Preetam Rani Siwach took it to new heights.

What are the rules of hockey?

Field hockey is a game played between two teams, each team having 11 players. The duration of the game is divided into four quarters (15 minutes each). Using hockey sticks, players attempt to put the ball in the goal. Other players, except the goalkeeper, cannot touch the ball with their feet. Rules like penalty corner and penalty stroke also make the game strategic.

Intense hockey action between male players in red and blue jerseys, capturing the energy and focus of competitive field sports.

What do you need to play hockey?

Some special equipment is required during the game, which improves the safety and performance of the players.

• Hockey sticks are made of special fiber and wood, which are suitable for durable and controlled play.

• The ball is made of strong plastic, whose weight and size are fixed as per international standards.

• The goalkeeper wears special safety gear like a helmet, pads, and gloves so that he can stop the ball and avoid injury.

• Players also wear equipment like shin guards and mouth guards, which protect sensitive parts of the body.

Why should you play hockey?

Field hockey is not just a game; it is a means of improving physical and mental health.

• This game promotes heart health, as it requires continuous running and maintaining speed.

• During the game, the habit of teamwork and collective decision-making develops, which also proves useful in life.

• Playing hockey improves the body's stamina, flexibility, and balance.

• It helps in reducing stress and increasing self-confidence, thereby strengthening mental health.

• Playing hockey develops important social abilities like leadership, time management, and discipline in children.

Hockey Gear & Purpose

Gear	Purpose
Hockey Stick	Used to control, pass, and hit the ball on the field.
Ball	A hard spherical ball used for gameplay in field hockey.
Shin Guards	Protect the lower legs from ball hits and stick injuries.
Mouth Guard	Shield teeth and jaw from impact during tackles and collisions.
Cleats/Turf Shoes	Provide better grip and support while running on turf.
Gloves	Protect hands from blisters, impacts, and cold conditions.
Helmet (Goalkeeper)	Protects the head and face from direct shots and injuries.
Goalie Pads	Shield the goalkeeper's legs and knees from fast-moving shots.
Chest Protector	Guards the chest and abdomen during high-impact gameplay.
Face Mask (Defenders)	Worn during penalty corners to protect from direct hits.

Who are the famous Indian hockey players?

India has given many world-class hockey players, who have brought glory to the country at the international level.

• Major Dhyanchand is called the 'magician of hockey,' who won 3 Olympic gold medals.

• In 1956, Balbir Singh Senior captained India and scored numerous goals throughout the Olympics.

• Rani Rampal has been the inspiration for the Indian women's hockey team, which performed brilliantly in the World Cup.

• In contemporary hockey, young players like Savita Punia and Harmanpreet Singh continue to be India's best chance.

• Midfielders like Sardar Singh captained the Indian team for a long time and gave strong leadership.

Can hockey be a career?

If you are interested in this sport, it can also become a way for you to have a professional career.

• Playing in national and international tournaments can give players jobs and awards.

• Players can get selected from the hockey quota in the Indian Army, Railways, Police, and other government sectors.

• Former players can give their experience to the younger generation by becoming coaches, referees, or analysts.

• Scholarships and university admission facilities are also available based on good performance in field hockey.

• A career can also be made in the media by becoming a hockey expert in sports journalism and commentary.

A women's field hockey team pauses for a discussion on the outdoor court, reflecting strategy, teamwork, and coordination in the game.

Why is training important in hockey?

Regular practice and proper fitness are necessary to become a successful hockey player.

• Daily practice improves the game and removes technical flaws.

• A balanced diet, hydration, and exercise improve the performance of the player.

• Players' game strategy and skills are improved under the guidance of the coach.

• Drills like jumping, squats, running, and stretching are extremely important for hockey.

• Meditation, visualization, and self-motivation are also part of the training for mental fitness.

What is the state of hockey in India?

Although cricket dominates, hockey has started gaining popularity again.

• The Pro League, Hockey India League, and Olympic performances have given a new identity to the sport.

• The government and private institutions are providing better facilities and support to hockey players.

• The achievements of the women's hockey team have inspired young girls to take up this sport.

• The number of hockey academies in small towns and rural areas is increasing rapidly.

• Digital media and social media have helped in making hockey popular among the new generation.

Explore why hockey is considered the most skillful team sport through this engaging visual, showing Major Dhyan Chand.

FAQs—Frequently Asked Questions

Q. What distinguishes ice hockey from field hockey?
A. Ice hockey is played on ice, whereas field hockey is played on the ground. Additionally, there are differences in the rules and equipment.

Q. Are there different rules for women's and men's teams in field hockey?
A. The rules are basically the same, but there may be differences in the pace of the game and some technical aspects.

Q. What is the next big goal of India's hockey team?
A. India's goal is to win gold medals in the Olympics and the World Cup.

Q. Is there any age limit to learn hockey?
A. Hockey can be learned at any age, but starting at an early age improves skills.

Q. What kind of diet should a hockey player have?
A. A balanced diet rich in proteins, carbohydrates, water, and minerals is necessary.

Conclusion

Field hockey is not just a sport but an integral part of India's cultural and sports tradition. It not only makes you physically healthy but also enhances human abilities such as teamwork, discipline, and leadership. If you are interested in sports, you can make your future in field hockey. This sport remains a source of inspiration for the youth even today.

Online Courses, Reference Books, & Websites

Category	Resources
Online Courses	• Coursera – Introduction to Sports Coaching • Udemy – Hockey Training Basics • FutureLearn – Sports Performance Science • YouTube – Hockey Skill Drills & Tutorials
Reference Books	• "The Hockey Handbook" by Lloyd Percival • "Hockey: Skills, Techniques, Tactics" by David Wynn • "Field Hockey Techniques and Tactics" by Claire Mitchell-Taverner • "Complete Conditioning for Field Hockey" by Elizabeth Anders
Websites	• FIH.hockey (International Hockey Federation) • HockeyIndia.org • CoachingHockey.com • Sportplan.net