Edwardsville Field Hockey

Summer Workout Program 2016

We are looking forward to another awesome fall season. The other teams won’t know what “hit” them when they play Edwardsville! One of the main goals for this year is our fitness level. This needs to begin this summer, NOT at tryouts. If you come to tryouts without being prepared, you may have a difficult time catching up with everyone. We have several opportunities that are available for you.

The following is a 7-week workout program to get you ready for the upcoming season. It should be started the week of June 13th. We know that you have a lot of things going this summer, but it is important to you individually and as a team to make sure you are prepared physically and mentally for the field hockey season.

Here are a few key points to keep in mind about your summer workouts:

  • Heat-Try to avoid working out between 12 and 4 p.m. since the temps tend to be much warmer.
  • Hydration- Be sure you are drinking water before, during, and after every workout.
  • Eat-Make sure you are eating healthy food with a combination of protein, fiber, and carbs. Try to keep the junk food to a minimum. ☺
  • Bring a buddy-Work out with a partner or small group. It will keep you motivated and also you will push each other to work harder. We will also have weekly team days that you can meet at Edwardsville High School and work out.
  • Record your workouts-Write down what you do and any times. Use this information to work on setting goals for improvement.
  • Know yourself-Each of you are built differently, begin with various fitness levels, and have different strength areas. Some of you are already in good shape so you may do more than is listed on the schedule. Those of you starting out may begin with the minimum listed distances and times and will work at your own improvement schedule. This is why it is so important to record your workouts. Also, you may be going to a camp or participating in another sport so some of your workouts may be adjusted. Again, record what you actually do.
  • Stay injury free-Don’t work out so hard that you get injured. Listen to your body. If you need to rest, then REST.

Communication:

Stay connected to the Edwardsville High School Field Hockey website and social media pages; keep checking throughout the summer.

Team Website:

Team Facebook: Edwardsville Field Hockey

Team Twitter and Instagram: ehs_fieldhockey

Keep a workout journal! This could bea calendar, binder paper, or a notebook. Keep a record of the days you worked out, what you did, and how you felt. (i.e. July 10th at4:00 p.m. I ran 1 mile in ___ minutes, legs were a bit sore)

This will be reviewed throughout the summer and at tryouts. This will be a great season, but you will have to put in the work. We will only be as good as our weakest player. Make sure you come in ready to go. Let’s do this Tigers!

We hope you have a great summer!

The Edwardsville High School Field Hockey Coaching Staff

General Weekly Schedule

This is a general workout schedule. Feel free to adjust days according to health, degree of fitness, vacation, and ability. Also, you can add in stick work on any M W or F. Plan for 1-1.5 hours to complete a workout.

**Each workout should start with a dynamic warmup and end with 5-10 minutes of stretching!**

Dynamic Warmup (15 yds)

Jog 15 yds and back

Butt kicks & high knees back

Straight leg kicks/Tin soldiers & jog back

Quadricep stretch & jog back

Calf stretch & jog back

Conditioning/Running Program – These should be completed on your own time!

●Conditioning consists of endurance, interval runs, and sprint/agility drills

Day 1 - Intervals / Day 2 - Endurance / Day 3 - Sprint/Agility
Week 1 / 14 minute Interval Run / 1 mile Timed Run / 100 yd Sprints x 5 sets
4 Point Star Drill x 4 sets
Week 2 / Ladder Intervals / 20 mins or 2 miles / 300 yd Shuttles x 3 sets
Week 3 / Fartlek / 25 mins or 2.5 miles / 25 yd Sprints x 10 sets
Week 4 / 21 minute Interval Run / 30 mins or 3 miles / 60 yd Shuttle series x 6 sets
Week 5 / Ladder Intervals / 35 mins or 3.5 miles / Ladder Sprints
Week 6 / Fartlek Run / 40 mins or 4 miles / 300 yd Shuttles x 5 sets
Week 7 / 21 minute Interval Run / 1 mile Timed Run / 100 yd Sprints x 8 sets
4 Point Star Drill x 4 sets

Interval Runs

  1. 14 or 21 Minute Interval Run
  2. Run for 2 min, sprint 10 secs - Run 2 min, sprint 20 secs - Run 2 min, sprint 30 secs
  3. REPEAT x2 = 14 minute interval run
  4. REPEAT x3 = 21 minute interval run
  5. Ladder Intervals (on a track)
  6. Hard run for 100 meters - rest 30 sec
  7. Hard run for 200 meters - rest 1 min
  8. Hard run for 400 meters - rest 2 min
  9. Hard run for 400 meters - rest 2 min
  10. Hard run for 200 meters - rest 1 min
  11. Hard run for 100 meters - DONE
  12. Fartlek Run (Total Time = 32 mins)
  13. 2 min jog - 1 min hard run - 30 sec sprint - 30 sec walk (time = 4mins)
  14. REPEAT x8 for a total of 32 minutes

You goal for any long runs is to complete a mile in 8-10 minutes. Your runs should consist of varied lengths of varied speeds. This is called a Fartlek (yes, it does sound funny). For example, you might run the first mile at a warm up speed of a 10 min. mile. During the next mile, alternate jogging and various speeds of sprints. You might choose a landmark, such as a tree, and sprint toward the tree then use the next landmark as a recovery. This type of running more closely resembles the running you do in a game. Generally it is 15-30 seconds of sprinting every 2-3 minutes.

Sprint/Agility Drills

  1. 100 yd Sprints
  2. Sprint 100 yards - rest for 45 secs
  3. GOAL TIME is less than 20 secs for each sprint
  4. Star Drill

  1. 300 yd Shuttles
  2. Sprint to the 50 yard line, touch the line, and sprint back.

Repeat x 2 without stopping = 1 Shuttle

  1. 1 minute recovery between shuttles
  1. 25 yd Sprints
  2. Sprint 25 yards and back
  3. 30 sec recovery in between sprints
  1. 60 yd Shuttle Series
  1. Ladder Sprints
  2. Sprint 10 yds, jog back - Sprint 15 yds, jog back - Sprint 20 yds, jog back - Sprint 25 yds, jog back - Sprint 30 yds, jog back
  3. REST 30 secs = 1 set
  4. REPEAT for listed number of sets

Goalies: You can do much of the endurance, agility and speed workouts. Also be sure to do some agility drills that are more specific to your position. Wear your goalie kickers and/or pads for even more of a workout. Here are some more exercises you can do specifically for footwork:

  • Grapevine (both directions)
  • Ladder work-use an agility ladder (or use cones, socks or whatever to make a grid). Run across ladder: One foot in each square, 2 feet in each, skip 1, skip 2
  • Fast Feet square-mark out a 10 with sides of 10 yards. Face the same direction the entire time and use the shuffle and fast feet to move to each cone.
  • Fast Feet Triangle-same as the previous exercise. The triangle should also have 10 yard sides.

Weight Lifting Program–These will be completed as a team!
June 13th– July 20thon Mondays and Wednesday in EHS weight room from 2:00 – 3:30 p.m.

Only use weights if you have a certified trainer or assistant. If you don’t have accessibility to weights, exercises like sit-ups, squats, forward lunges, tricep bench dips, plank holds, push-ups and/or any type of resistance exercises will work well.

**Each workout should start with a dynamic warmup and end with 5-10 minutes of stretching!**

Dynamic Warm up (15 yds)

Jog 15 yds and back

Butt kicks & high knees back

Straight leg kicks/Tin soldiers & jog back

Quadricep stretch & jog back

Calf stretch & jog back

Weight Lifting Program

●Perform 3 sets of 10 repetitions for each exercise

Exercise / Set 1 - Weight / Set 2 - Weight / Set 3 - Weight
Back Squat
Box Jumps
Hamstring - Good Mornings w/ Bar
Dumbbell Curls
Tricep Overhead
Walking Lunges
Dumbbell Bench Press

Core Exercises:

  1. Plank x 30 - 60 sec (2-3 sets)
  2. Side Plank x 30 - 60 sec (2-3 sets)
  3. Russian Twists (25 each side)
  4. Glute Bridges x 30 sec each leg (2-3 sets)
  5. Reverse Hypers (on ball)

Stick Workouts - These should be completed on your own time!

Practice because you will be tested on these at tryouts.These should be done on at least 3 days a week. A regular work out would include about 15-20 min. each ofspeed and agility and 20-40 min. of stick work, which would include drills and game play, if possible.