Field hockey is played by two teams of 11 who try to hit a ball into the opposing goal using a stick with a flat face on one side. The rules below follow the International Hockey Federation (FIH) rulebook, which took effect in its latest form on 1 March 2026, with notes on where U.S. high school (NFHS) rules differ.
The basics at a glance
| Rule | FIH (international) | U.S. high school (NFHS) |
|---|---|---|
| Players on the field | 11 per side, including the goalkeeper | 11 per side; a goalkeeper is required |
| Game length | 4 quarters of 15 minutes | Set by state; commonly two 30-minute halves or four quarters |
| Breaks | 2 minutes after Q1 and Q3; 10-minute half-time | Varies by state |
| Field | 91.40 x 55.00 m | 100 x 60 yd |
| Shooting circle | 14.63 m from the goal | 16 yd |
| Substitutions | Unlimited, rolling | Unlimited, at stoppages |
How to score
- A goal counts only if the ball is played by an attacker inside the shooting circle and crosses the goal line between the posts and under the crossbar.
- The goal is 3.66 m wide and 2.14 m high, with a 460 mm backboard at the bottom.
- Each goal is worth one point. Tied games may go to a shoot-out in tournaments.
Playing the ball
- Only the flat face of the stick and its edges may be used. There is no “back stick” play with the rounded side.
- Field players may not stop, kick or carry the ball with their feet or body. Only the goalkeeper may use the body and feet, and only inside their own circle.
- Raising the ball is allowed as long as it is not dangerous. An aerial ball must not be played in a way that endangers opponents.
- Obstruction is a foul: you may not shield the ball with your body or stick to block a tackler.
Common fouls
- Hitting, hooking or holding an opponent’s stick
- Physical contact that impedes an opponent
- Dangerous play, including high or reckless hits
- Advancing the ball with the body or feet
- Obstruction and third-party obstruction
Free hits and the self-pass
Most fouls are restarted with a free hit where the foul happened. Opponents must be at least 5 m away. The player taking the free hit may self-pass (tap the ball and carry on), but inside the attacking 23 m area the ball must travel 5 m or be touched by a defender before entering the circle.
Penalty corners
A penalty corner is awarded for a defensive foul inside the circle that does not prevent a probable goal, or for a deliberate defensive foul inside the defending 23 m area. An attacker pushes the ball from a spot on the back-line at least 10 m from the goal post. Up to four defenders plus the goalkeeper defend from behind the goal line; the rest must wait beyond the center line. The ball must leave the circle before a shot can count, and the first shot, if hit, must cross the line no higher than the 460 mm backboard.
Penalty strokes
A penalty stroke is a one-on-one against the goalkeeper from the spot 6.40 m in front of goal. It is awarded when a defensive foul in the circle prevents a probable goal, or for a deliberate foul in the circle against a player with the ball.
Cards and suspensions
| Card | Meaning |
|---|---|
| Green | 2-minute temporary suspension (FIH) |
| Yellow | Temporary suspension of at least 5 minutes; in NFHS, exactly 5 or 10 minutes with the clock stopped |
| Red | Permanent suspension; the team plays short for the rest of the game |
Key NFHS differences
- The penalty corner insert is taken exactly 10 yd from the post, and a flick is allowed for the insert.
- The self-pass distance is 5 yd.
- For 2026, the inserter, not an attacker who entered early, is sent beyond the center line after an early entry.
- Protective eyewear and mouthguards are required.
Umpire signals every player should know
Field hockey umpires use a small set of arm signals, and knowing them helps players react faster after the whistle.
| Signal | Meaning |
|---|---|
| One arm held out horizontally, pointing | Free hit in the direction pointed |
| Both arms pointing toward the goal | Penalty corner |
| One arm pointing to the penalty spot, the other raised | Penalty stroke |
| Both arms pointing to the centre of the field | Goal scored |
| One arm raised with a card shown | Green, yellow or red card |
| Arm swept forward | Play on, advantage |
How to learn the rules quickly
- Learn the four set pieces first: free hit, long corner, penalty corner and penalty stroke.
- Watch one full match and name every whistle out loud.
- Read the section on dangerous play; it causes the most confusion for new players.
- Ask your coach which competition rulebook your league follows, FIH or NFHS, since the details differ.
Equipment rules
The rules also cover what players can wear and use. Sticks must meet FIH size and shape limits, including a maximum weight and a set width that must pass through a 51 mm ring. Field players are strongly advised to wear shin guards and a mouthguard, and many competitions, including NFHS high school hockey, require them. Goalkeepers wear full protective equipment, including a helmet, body armour, leg guards and kickers, and they may use their body and equipment to stop the ball inside their own circle.
Common rule mistakes beginners make
- Using the rounded back of the stick to stop or play the ball.
- Letting the ball hit the feet or legs on purpose, or gaining an advantage from it.
- Standing too close to an opponent taking a free hit instead of retreating the required 5 metres.
- Shooting from outside the circle and expecting the goal to count.
- Raising the ball dangerously toward other players, especially from a hit in a crowded area.
- Obstructing an opponent by shielding the ball with the body or stick instead of moving it.
These points summarise the FIH Rules of Hockey. Rules change from time to time and some competitions add their own regulations, so always check the latest version for your league.
Frequently asked questions
How long is a field hockey game?
International games under FIH rules are four 15-minute quarters, with short breaks between quarters and a longer break at half-time. High school games in the United States follow NFHS rules, and period length can vary by state association, so check your local rules.
Can you use both sides of the stick?
No. Only the flat face and the edges of the stick may be used to play the ball. Playing it with the rounded back is a foul, which is why players turn the stick over to play backhand shots.
Can you score from outside the circle?
No. The ball must be played by an attacker inside the circle for a goal to count.
Sources: FIH Rules of Hockey 2026, NFHS field hockey rules changes.
