In this episode our guest is Alan Forster, England Hockey Umpire, Sessional Coach and team captain at Lewes Hockey.

In the "first half" we hear from Alan about his journey into and then back to hockey, in particular over the past five years.

Our "half time" looks at the different types of pillow available and how to determine what suits you best depending on whether you lie on your side, your back or your front.

In the "second half" we hear more from Alan about his experience of different types of session and how to progress from restarting a sport to becoming more involved on and off the pitch.

Alan leaves us with his "key take-aways" of "Give it a go; do what you can now - you can't change the past; there's an opportunity for you out there."