The following packet is a strength and conditioning program specifically designed for field hockey players. It includes conditioning exercises to get you in shape to play 60 minutes of field hockey and a strength training program that will increase your strength and power to prevent injuries as well as be able to “hold our own” on the field. There are also plyometric exercises and stick work drills included. It is essential that you stick as close to this program as possible. The goal of preseason is to focus on field hockey, not to get in shape.
YOU MUST COME TO PRESEASON IN SHAPE, READY FOR 60 MINUTES OF HOCKEY!
The object of this program is to show growth in the following areas:
Speed
Acceleration
Muscular endurance
Cardio-Respiratory endurance
Muscular strength
Stick-work skill
In order to keep track of your conditioning, please fill out your workout calendar. Be sure to write down:
The distance you ran.
The time it took you to run that distance. Be honest, the only way to know that you are improving your cardiovascular shape is the see how much time gets shaved off each run.
Rate your level of exhaustion. How did you feel afterwards? Was it difficult for you to catch your breath and slow your breathing? Do you think you could have pushed yourself a little harder?
10 = most challenging, extreme exhaustion, I could not have run faster if I tried.
5 = moderately challenging, it was difficult to get started but after a few minutes, I was running with ease. I know I could have run faster and challenged myself more.
1 = not difficult/no heavy breathing, it was too easy and I know I need to increase my speed and/or my distance.
Be prepared to alternate “light workouts” with “strenuous workouts”.
Use the Calendar to keep track of your workouts and see your progress throughout the summer.
MONDAY: Strenuous Workout: Sprint/Track Workout & Weight Training
TUESDAY: Light Workout: Cardio & Stickwork
WEDNESDAY: Strenuous Workout: Sprint/Track Workout & Weight Training
THURSDAY: Light Workout: Cardio & Stickwork
FRIDAY: Strenuous Workout: Sprint/Track Workout & Weight Training
SATURDAY: Light Workout: Cardio & Stickwork
SUNDAY: REST
STRENUOUS WORKOUT:
Start with running 1 - 2 miles and then continue with the sprint workout.
JUNE: Run 1 mile in 8 - 9 minutes or 2 miles under 20 minutes - 3 times a week
JULY: Run 1 mile under 8 minutes or 2 miles under 17 minutes - 3 times a week
AUGUST: Run 1 mile 7:30 or below or 2 miles under 16:30 - 3 times a week & 10 25-yard sprints
SPRINT WORKOUT:
Improving our speed will make our game much better. Working hard on this sprint workout will make you faster and tougher to defend. Remember, everyone can improve their speed. Don't forget to stretch beforehand. You must be fully warmed up to avoid injury. This should be completed on the track, if you are unable to get to a track, use the turf or measure the distances in your neighborhood.
LIGHT WORKOUT
Cardio Distance Run:
If possible do most of your running on the grass or the treadmill. These surfaces are the easiest on your joints. You know your body, so listen to it. Be aware of the distance you run when doing these workouts and always set goals for each run.
Runs should be 25-30 minutes long, 3 days a week. At an 8-minute mile, you should reach 3 miles in 24 minutes. As the summer goes on, increase your speed and intensity. If you are running 3 miles in less than 24 minutes, you will have no problem running 1 mile in 7:30 minutes. Please stretch before and after you run to avoid injuries. Be sure to write in your workout calendar so that you are aware of your progress.
Jumping rope may seem like an easy exercise, but adding a few technical movements can help to improve coordination, speed and timing. The following drills are usually done for 30 seconds to 1 minute. As you begin jumping rope, complete each exercise for 30 seconds and repeat once. As they become easier, increase your time and add another rep to each movement.
Forward jumping – a basic bounce step
Single-leg jumping – a basic bounce step on one foot
Side-to-side jumping – a basic bounce step moving laterally three to five inches left and right
Scissor jumping – a basic bounce step alternating feet into a forward and back movement
Backward jumping – the basic bounce movement while swinging the rope backward Running forward – moving quickly in a straight line while jumping rope
X jumps – alternate a wide straddle position with a crossed feet position
Double jumps – jump higher and swing the rope faster while turning the rope twice under each single jump
Be sure to fill out your workout calendar with the jump rope exercises, how long you did each exercise and how many reps of each.
Strength training should be done at least 3 times a week on your light cardio days. Whether you have access to a gym or not, there are plenty of exercises you can do. It is important to work hard and focus during a strength training workout. You should feel as if you are getting stronger as the summer goes by. The following pages include exercises to do if you belong to a gym and exercises to do if you do not have gym access. Remember, before completing a new exercise at the gym it is important to have a trained professional show you how the machines work. If you do not have access to a gym, it might benefit you to go to Five Below or Target and purchase a Pilates ball, 3 or 5lbs weights and an exercise band. The following is suggested exercises. If you have your own strength training routine and/or a personal trainer, continue with your own routine. You can add these moves in to intensify your routine.
The main body areas to work are:
Legs
Back
Core (abs)
Arms
Shoulders
Chest
Before beginning any strength training routine, make sure you are properly warmed-up. You may ride the bike, run, or do the elliptical machine for 8 – 10 minutes at a moderate pace to get your heart rate up.
Gym Exercises: You have access to a gym; the following is a list of the exercises you should be doing to help improve your muscles to prepare for the season. To intensify your workout, work one body group and then go right to working another body group, without rest time. For example, do a set of chest presses and then do a set of squats. Your chest muscles will get a rest while you are working your legs. Any of the moves listed for “At Home Exercises” can also and should be performed at the gym to intensify your routine.
The following is a basic at home strength training routine. You will need 5 - 10 lb dumbbells, but can increase weight as the exercises become too easy. If you are not sure what a certain exercise is, there are many resources online for you to check out. There are plenty of different moves so please vary your routine so that you are working each set of muscles groups, but in different ways. It would be helpful and beneficial to your strength training program if you had a stability ball and a resistance band. These can all be purchased inexpensively at sporting goods stores or Five Below.
Here are various plyometric exercises that can be done. Plyometric exercises help to develop explosiveness and quickness. Incorporate these drills into your strength and conditioning routine.
Front-to-Back Barrier Hops
Side-to-Side Barrier Hops
Box Run Shuffle
Quick-Response Jump
Split Jump
Lateral Box Shuffle
Pop Squat
Split Squat Jump
Reverse Lunge to Knee-Up Jump
Tuck Jump
Jump Squat With Heel Tap
Skater Hop
Burpee
Box Jump
Single-Leg Deadlift to Jump
Lateral Lunge to Runner's Jump
Hands-Release Push-Up
Burpee Into Tuck Jump
It is important that you have your stick in your hand over the summer. Remember you can improve you stick work abilities in the off-season and them maintain and fine-tune during the season. The following exercises will enhance your stick work skill and should be done at least three days a week.
Boxes – 50
Air dribble – 100
Elimination Skills on the Move: V-Pull (new version), Pulls Left & Right, Pops, Spins - 50 each
3D Skills: Vertical & Horizontal - 25 each
Quick Pulls: 100 each (time yourself to see how long it takes, it should get faster each time)
Hits: Pushes, Slaps, Sweeps, Drives, Reverse– 50 each. Focus on distance, power and accuracy
Quick free hits (imagine whistle, then pick up ball, place it on the ground and take a hit)
Corner shots – receive 50 in a row, aim for corners of the cage, get quick, hard hits off
Insert corners – 50 (focus hitting target with speed and accuracy)
Penalty strokes – 50 aim for the corners and practice going left and right
Fakes – 25 C-faces, stutter step, fake left-go right, fake right-go left, etc.
Be sure to mark your workout calendar with the days you complete the stick work exercises.