SUMMER FIELD HOCKEY WORKOUT PROGRAM
These workouts are not required, but organized if you want something to follow
DAY 120 – 45 min. run
6 – 12 x 75 meter strides with 75 meter recovery
DAY 220 – 45 min. Fartleg run. Start with a 5 – 10 min jog and then vary the pace by picking it up for 200 – 300 meter intervals, in between each interval, jog an equal distance before starting the next one. Finish the run with a 5 – 10 min jog.
DAY 34 – 10 x 100 meter sprints, 10 min break, then repeat. Be sure you have done a good warm-up before starting these.
Finish with a 20 – 30 min. run.
DAY 4Ladder Workout on the track if possible
Run a 100, 200, 300, 300, 200, 100 in this order. Take a recover walk/jog after each run equal to the length of the run. As you progress you can add a 400 in the middle and back down from there. Finish with a 10 – 20 min. jog.
DAY 520 – 50 min run.
DAY 6 6 – 12 x 150 meter progressive strides. This means each 2 get faster than the last 2. For example, the first 2 are run at 60% of your maximum, next 2 at 80 % and last 2 at 100%. With increased numbers, go 50%, 60%, 70% etc. Finish with a 10 – 20 min. jog.
DAY 7REST!
You do not have to complete these workouts. These are here as a guideline if you want to stay in shape and you may alter or change the workouts to meet any of your needs. With each workout be sure to do a proper warm-up and warm down. This will prevent injury and give you a better workout. The warm-up should include some easy walking and jogging and then some stretching. Most importantly do NOT neglect the warm down. Some walking and easy jogging along with a more intense stretching session is essential. Be sure to include push-ups (20 – 50) and sit-ups (50 – 200) in your workout.
In addition to the running include 20 – 30 mins of stick work either with yourself or another player extremely beneficial. This can include dribbling, drives, flicks, ball control and general stick control. DO IT AT GAME SPEED. FOCUS AND CONCENTRAT ON THE STICK WORK. Although this is a short amount of time it will pay off when the season starts.
LAST BUT NOT LEAST, LISTEN TO YOUR BODY. Use this workout as a guide and listen to your body to determine whether you should do more or less. There is a range of minutes for most of the running, you determine the level you should work to based on the conditioning you have. As the summer progresses, you have a goal to work towards by achieving the higher end numbers. Some of you may find you can exceed that goal number. Those of you attending camp, be sure you are prepared before you get there so you will get the most out of the camp. When you return, keep up your workouts. Don’t let all of your hard work go to waste.