A free hit in the attacking 23-metre area follows extra rules designed to keep players safe near the circle. The biggest one is the 5-metre rule: after a free hit is taken in that area, the ball cannot enter the circle until it has travelled at least 5 metres or been touched by another player. All other players must also be at least 5 metres from the ball when it is played, and a free hit awarded very close to the circle is moved back so it is taken at least 5 metres outside it.
This guide explains how free hits work in general, the special rules in the attacking 23, the self-pass, smart tactics for attackers and defenders, and the mistakes umpires penalise most.
Free hits in general
A free hit is the standard restart after most fouls in field hockey. The team that was fouled places the ball on or near the spot of the offence and plays it, usually with a push or a hit. The ball must be stationary, and it may not be raised intentionally from a free hit. Opponents must give the taker space, and the taker may pass to a teammate or use the self-pass to dribble the ball themselves.
Special rules inside the attacking 23
| Rule | What it means |
|---|---|
| 5 metres before the circle | The ball may not be played into the circle until it has travelled 5 metres or been touched by a player other than the taker |
| 5 metres distance | All other players must be at least 5 metres from the ball when it is taken |
| Free hit near the circle | If a foul happens within 5 metres of the circle, the free hit is moved back to a point 5 metres from it |
| Self-pass | The taker may dribble, but must travel 5 metres before playing the ball into the circle |
| Fouls by defenders inside the circle | Usually a penalty corner, not a free hit |
These rules exist because free hits struck hard into a crowded circle from close range were dangerous for defenders and goalkeepers.
Using the self-pass in the attacking 23
The self-pass lets the taker restart by simply dribbling the ball, which speeds up the game and catches defenders who are slow to retreat. In the attacking 23, the self-pass is especially useful because it lets an attacker move the ball 5 metres quickly and then drive toward the circle before the defense is organised.
- Take the free hit quickly, before defenders set up.
- Carry the ball at least 5 metres, often along the baseline or sideline.
- Look for a teammate cutting into the circle, or drive in yourself once the 5 metres are covered.
- Keep defenders at least 5 metres away until the ball is played; if they encroach, the umpire can advance the free hit or award a card.
Attacking tactics from a free hit near the circle
- Quick restart: the fastest option is often the best, before defenders get back.
- Pass and return: pass to a nearby teammate, who plays it back or into the circle once the ball has been touched.
- Overload a side: move several attackers to one side of the circle to create space on the other.
- Aim for a deflection: once legal, a firm pass across the circle to a player with a stick on the ground can produce a deflected goal.
- Win a corner: driving into the circle and drawing a defensive foul can earn a penalty corner.
Defending free hits in your own 23
Defenders must retreat quickly to at least 5 metres. The best defensive units mark the most dangerous attackers inside the circle, keep one player between the ball and the goal, and pressure the taker as soon as the ball has been played. Because the attackers cannot enter the circle until the ball has travelled 5 metres, defenders can use that moment to set up and close passing lanes.
Common mistakes and what the umpire does
| Mistake | Likely umpire decision |
|---|---|
| Playing the ball into the circle before 5 metres | Free hit to the defending team |
| Defender within 5 metres at the restart | Free hit advanced or a card, depending on the rules and intent |
| Raising the ball dangerously from the free hit | Free hit to the other team |
| Ball not stationary when taken | Free hit retaken or reversed |
| Slow restart to waste time | Warning or card |
How these rules differ by competition
International, club and university competitions usually follow the FIH Rules of Hockey. US high school field hockey follows NFHS rules, which use different wording in places and can differ on details such as restarts and self-pass procedures. Always check the rulebook your league uses before the season.
Rules reference: FIH Rules of Hockey. High school (NFHS) and other competitions may differ, so check your league.
A drill for attacking free hits
- Place a ball just outside the circle inside the attacking 23-metre area and set up three attackers against two defenders and a goalkeeper.
- The taker chooses between a self-pass along the circle edge, a short pass to a teammate, or a pass back to reset.
- Defenders must start at least 5 metres from the ball, as they would in a match.
- Play continues until a goal, a turnover or 10 seconds, then rotate roles.
- Add a coach acting as umpire to call any ball that enters the circle before travelling 5 metres or being touched by a defender.
Taking quick free hits
Many of the best chances come from free hits taken quickly, before the defence has organised. The ball must be stationary and in roughly the right place, and opponents who have not yet retreated 5 metres must not interfere with the hit, but the taker does not need to wait for the umpire’s whistle. Attackers should look for the quick option first, then slow down and set up a planned routine if the defence is already in position. Teams that practise this habit win more penalty corners and shooting chances from their free hits.
What to practise as a defender
Defenders should practise retreating quickly to 5 metres, marking attackers near the circle edge, and staying goal side without committing fouls. A calm, organised defence gives away fewer penalty corners and forces attackers to play backwards.
Frequently asked questions
Can you hit the ball straight into the circle from a free hit?
Not in the attacking 23. The ball must travel 5 metres or be touched by another player first.
How far away must defenders be at a free hit?
At least 5 metres from the ball when it is played in the attacking 23.
What happens if a defender fouls inside the circle?
Usually the attacking team gets a penalty corner, or a penalty stroke for a foul that prevents a probable goal.
