Instructions for Field Hockey Strength and Conditioning

Summer Training Program

Program Starts: May 18

Your summer program can be found on:

  • Please complete the entire summer training program. It is going to make you a better field hockey player and ready to play your best in the fall.
  • Please refer to the “Field Hockey Summer Training Calendar” to see what days you should be lifting, running, and doing conditioning drills.
  • To find the different circuits, running and conditioning drills please refer to the “Field Hockey S&C Exercise Inventory”
  • If for some reason you do not have access to a gym, this will detract from the workout, but you can still train by choosing different circuits from the “Field Hockey S&C Exercise Inventory.”
  • Example to create a workout: Choose: Warm Ups,Jump Circuit, Body Weight Circuit or Combo Circuit, and an Abs or Conditioning.
  • Also all dumbbell (DB) exercises and most bar (BB) exercises can be done with little equipment. Be creative. You can substitute a 5lb bag of sugar, a 20lb bag of potatoes, or your backpack filled with heavy things (you can use it as a dumbbell or put in on your back or in front to use for squats or other bar activities) to do all exercises. If all else fails find a friend and have them push down or pull up against the body part that you are trying to work.
  • IF YOU KNOW YOUR MAX (OR ABOUT WHAT YOU CAN LIFT 1 TIME): put your maxes into the boxes under “hang clean”, or “back squat” where there is now the number “100”. If the workout spits out your weights as ####, then go to the tools menu, Add-ins, select Analysis ToolPak and Analysis ToolPak- VBA.
  • If you get stronger over the summer (hopefully) increase your max. To do this use the chart below, find the reps and then divide the weight you did by the percentage under the reps

Reps
Reps / 1 / 2 / 3 / 4 / 5 / 6 / 7 / 8 / 9 / 10
100% / 100% / 97% / 94% / 91% / 88% / 85% / 82% / 79% / 76% / 73%
  • IF YOU DO NOT KNOW YOUR MAX, DISREGARD THE WEIGHTS, AND JUST DO ALL THE REPS AND GO UP IN WEIGHT EACH WEEK.
  • Do your best to complete the workouts and train hard. You must make yourself motivated every time you train. Remember the harder you train during the summer the better you will play and perform in the fall. When you come back be ready to test.
  • If you become confused during the summer you can:
  • Look up exercises on this website:
  • For explosive lifts:
  • For all exercises:
  • Or search around from the main page: it’s a great resource for everything you want to know about lifting:
  • Or Email me
  • Or call me with questions (203) 206-1299

Lastly, Have a GREAT SUMMER!!! WORK HARD!!! HAVE FUN!!! COME BACK IN SHAPE!!! BE READY TO WORK IN THE FALL!!! GO PRIDE!!