Off Season Conditioning

SUMMER CONDITIONING:

In order to be prepared for the upcoming season, we need to be in shape! This is a running sport! Field hockey requires endurance as well as sprinting and uses muscles in your arms, legs and core. Below you will find some workout plans that you can do anywhere you are over the summer to prep for the season. Spots are not guaranteed on any team. Playing time is not guaranteed on Varsity. You should come ready to tryouts in your best shape, ready to rock the season. We want to be the first to the ball, every time! 

End of Summer GOALS For Tryouts:

• Returners: Run a mile as fast or faster than your end of season mile time.  (For varsity this should be under 8 minutes)

• New Players: Run a mile in under 8-10 minutes

• Everyone: Run two miles in under 18 minutes, and three miles in under 30 minutes. 

• 10-20 push ups without stopping

• 2 minute plank without breaking

• 30 squat jumps without stopping

Summer Conditioning Workout Plan:

• Overall: Do something active 4-6 times a week! See options listed below.

• Run 2-5 times a week.  Go for runs. Long runs, short runs, and interval runs (jogging with bursts of sprinting), do sprints. Overall, the more running the better. 

• Stretch 3-4 times a week. 

• Practice stick stills with a ball 1-5 times a week.  

  • Dribble, do pulls, push passes, sweeps and hits.  Even just doing figure 8s, pulls  and spins on the carpet at home is better than nothing!

  • Play field hockey with friends or family! Get together with your teammates and go find some turf! You can use Angevine (and most school turfs) in the summer!

  • Practice stick skills in the backyard or in a park. Grass is fine! 

• Do a WOD (workout of the day) 3-4 times a week.  Rotate/change which WODs you do. (see below)

• Do outdoor sports. Go hiking! Go mountain biking! Go rock climbing! Go kayaking! All of these are good for strength and endurance, and can totally count as your WOD (Work Out of the Day)

• Do yoga! Good for endurance, flexibility and strength.  

• Practice drinking enough water with electrolytes, eating healthy foods and getting enough sleep. This is important during the season to help avoid injuries and exhaustion!