Warren Hills Field Hockey Summer Training Program 2013
Week 1:
June 1 – 20 minute run
June 2 – 22 minutes run, sprinting 3x 100 yards
June 3 – Body bar workout, 5 hill sprints outside of weight room
June 4 – 30 minute run, 5 minute warm-up, 8 sprints x 25 yards, 5 minute cool down run
June 5 –Medicine ball workout, sprinting 3x 100 yards
June 6 – shuttles – 4x 200 yards (4x 25 yards and back) 2 minutes rest in between start each 25-yard sprint in the push up position and touch ground at each turn
June 7 – Agility workout, sprint 3x 100 yards
June 8– Day off
Week 2:
June 9 – Cross training
June 10 – Plyometrics workout, sprint 8 hills outside of weight room
June 11 – resistance training workout, sprint 3x 100 yards
June 12– cross training 25 minutes of swimming, biking, hiking, Zumba etc.…
June 13 –Abdominal circuit and sprint5 x 100 yards
June 14 –25 minute run, sprint 5x 25 yards
June 15 – Day off
Week 3:
June 16 – 30 minute run
June 17 – Agility workout, 8 hills outside of weight room
June 18– 5x 5 suicides (5 yards and back, 10, 15, 20, and 25 and back) 90 seconds walking rest in between suicides touch ground at each turn, then 10 minute cool down run
June 19 – resistance training, sprint 3x 100 yards
June 20 – cross training
June 21 – 30 minute run, sprinting 4x 50 yards
June 22 – Day off
Week 4:
June 23 – cross training
June 24–Abdominal circuit and plyometric workout
June 25 –Lunge workout, 20-minute run with 5x 25 yards sprints during run
June 26 – body bar workout, 5 minute warm up then 3x25 yard sprints
June 27 – 2 mile timed run ______
June 28 –Abdominal circuit and agility workout
June 29 – Day off
Week 5:
June 30 - Lunge workout, 20-minute swim
July 1 –Day off
July 2 –Medicine ball workout and shuttles 2x 300 yards (4x 25 yards and back) 2 minutes rest in between, start each 25-yard sprint in the push up position and touch ground at each turn)
July 3 –Agility and body bar workout
July 4 – plyometric and 30 minute swim
July 5 – 30 minute run while doing 5x 25 yard sprints during the run
July 6 – cross training
Week 6:
July 7 – Lunge workout then 10 minutes of cool down running
July 8 – day off
July 9 –open gym, field hockey skills
July 10 – open gym, field hockey skills
July 11 – open gym, field hockey skills
July 12 – 30 minute run
July 13 –cross training workout
Week 7:
July 14 – Day off
July 15 – sprints 5x 100 yards, 5x 50 yards, 5x 25 yards and warm up and cool down runs 5 minutes each
July 16 –open gym, field hockey skills, lifting, and 3x 100-yard sprints
July 17 – open gym, field hockey skills, lifting, and 3x 100-yard sprints
July 18 – open gym, field hockey skills, speed ladder and banana hurdle circuit
July 19 – 30 minute run
July 20 –cross training at least 30 minutes swimming, biking, tennis, and fitness video
Week 8
July 21 –Day off
July 22– 20 minute run before youth camp
July 23 – Full field scrimmage play before youth camp
July 24 – Full field scrimmage play before youth camp
July 25 – Full field scrimmage play before youth camp
July 26 – Full field scrimmage play before youth camp
July 27 – Day off
Week 9:
July 28 – timed 2 mile run ______
July 29 – In house camp
July 30 –In house camp
July 31 –In house camp
August 1 –In house camp
August 2 –In house camp
August 3 – Day off
Week 10:
August 4 – timed 2 mile run ______, 5x 50 yards sprints
August 5 –day off
August 6 – open gym, field hockey skills, lifting, and 3x 100-yard sprints
August 7 – open gym, field hockey skills, lifting, and 3x 100-yard sprints
August 8 – open gym, field hockey skills, lifting, and 3x 100-yard sprints
August 9 – 30 minute run
August 10 – Cross training
August 11 – day off
August -12 – High School First Day of Practice
LET THE FUN BEGIN BUT YOU MUST BE IN SHAPE!!! LET’S GO BLUE STREAKS!!!!