A great first touch can make all the difference in field hockey.
Whether you're receiving a pass under pressure, preparing to shoot or moving into space, the ability to control the ball quickly helps you play with greater confidence.
The good news? Improving your first touch doesn't require complicated equipment or hours of training.
Here are five simple drills to introduce into your hockey practice.
1. Wall Passing and Receiving
One of the simplest ways to improve your first touch is to practise against a rebound board or suitable wall.
How to do it:
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Stand approximately two metres from the rebound surface.
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Push the ball firmly towards it.
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Receive the returning ball on the flat side of your stick.
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Cushion the ball to keep it close.
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Repeat, gradually increasing the pace.
Once you're comfortable, alternate between receiving the ball in front of you and moving it slightly to either side.
Focus: Soft hands, controlled receiving and preparing for your next pass.
2. The Four-Cone Control Drill
This drill helps you practise receiving the ball and moving it into space.
How to do it:
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Arrange four cones in a square, approximately two metres apart.
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Start inside the square with a partner positioned outside.
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Ask your partner to pass the ball towards you.
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Receive it and use your first touch to move towards a different cone.
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Return the pass and repeat.
As your confidence improves, ask your partner to vary the direction and pace of the passes.
Focus: Receiving with purpose rather than simply stopping the ball.
3. Moving First Touch
In a match, you're rarely standing completely still when receiving a pass.
Practising on the move can help develop your coordination and timing.
How to do it:
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Start a few metres away from a partner.
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Jog slowly across the playing area.
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Ask your partner to pass into your path.
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Receive the ball while moving.
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Continue dribbling for several metres before passing back.
Begin at a comfortable pace, then increase your movement speed as your control improves.
Focus: Receiving without breaking your stride unnecessarily.
4. One-Touch Direction Changes
Your first touch should help set up your next action.
This drill encourages you to think about where you want the ball to go before it arrives.
How to do it:
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Position two cones a few metres apart.
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Stand between them and face your passing partner.
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Receive a pass and immediately guide the ball towards one cone.
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Dribble around it before passing back.
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Alternate directions.
Ask your partner to call out the direction just before the pass arrives to make the exercise more challenging.
Focus: Awareness, reaction speed and positive first touches.
5. Controlled Receiving Under Pressure
Once you're comfortable with the fundamentals, introduce a passive defender.
How to do it:
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Work in a small marked-out area with a partner and defender.
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Receive a pass while the defender approaches.
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Use your first touch to protect the ball or move away from pressure.
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Make a controlled return pass.
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Gradually increase the defender's intensity.
Start with light pressure and keep the drill controlled.
Focus: Decision-making, protecting possession and maintaining composure.
Three Tips for Better Ball Control
Keep your hands relaxed. Excessive tension can make receiving feel harder and cause the ball to rebound further away.
Watch the ball onto your stick. Good visual tracking helps you judge the speed and direction of the pass.
Think one movement ahead. Before receiving, identify where you want the ball to go next.
Consistent practice matters more than trying to master every drill in one session.
Make Every Touch Count
Improving your first touch starts with repetition, patience and attention to technique.
Your hockey stick can also influence the feel of receiving. Different carbon constructions, weights and bow profiles offer different playing characteristics.
Discover the Byte Hockey stick collection and find equipment suited to your current level and playing style.