Always time your first attempt so you have a base for improvement upon!

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Estella Lawson
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1 Brunswick Field Hockey Off Season Maintenance Plan for 1 or 2 season athletes If you participate in winter/spring sports you will not need to follow this workout, but will need to record your workouts with those teams so that I can assess them at the beginning of next season. To maintain the conditioning you have worked so hard to obtain then you should work out a minimum of 3 times per week for minutes. This includes maintaining proper nutrition and hydration. You will receive an 8 week intensive conditioning and strength training program on May 31, All workouts in the Maintenance plan and intensive plan require journal entries and goal setting. These entries will be collected the 1 st day of preseason next year and assessed. Your goal should be to be able to play a 60 minute field hockey game the 1 st day of preseason without substitutions. Always time your first attempt so you have a base for improvement upon! Cardio Workouts: Biking, jogging, elliptical (4-6 mph) - 60 minutes Running (6-8 mph)- 30 minutes Swimming minutes Sprinting ( mph) Interval training is highly recommended for all cardio workouts: This means if you are running in your neighborhood, jog from one telephone pole to the next, then sprint 2 telephone poles, then jog, and continue for minutes. Same applies if completing a biking workout. If on a machine see the above mph equivalents. Zumba Hiking Skiing Snowshoeing Snowboarding Rock wall climbing Aerobics (land or water) Power Yoga Spinning Other cardio based classes Alternative Cardio Workouts: Agility Training: Jumping rope minutes Stadium Stairs minutes (make sure to get those knees up and stay on balls of feet

2 Ladders minutes- place sticks, branches, etc about ½ foot apart in a row and run through sideways (karaoke every other foot, then 2 feet in a box, forward every other foot and repeat 2 feet in a box, backwards every other foot and then 2 feet in a box). High Knees (hold hands shoulder height and get those knees in the air) Strength Training Workouts: Reverse dips (using a chair, couch, coffee table, and stadium stairs)- face away from object, place two hands on object with hands facing forward. Place feet straight-out with toes facing up, weight on arms and heels for balance. Begin with arms extended and lower to 90 degree elbow bend. Complete reps and repeat 3 times. Triceps: 3 sets of 12 Push-ups (Diamond/Fingertip Variations) Standing Dumbbell Press Dips Overhead Triceps Extensions Triceps Kickbacks At Home Exercise Sets-Repetitions Biceps: 3 sets of 12 Curls Chin ups Chest: 3 sets of 12 Standing Chest Press (with ball, can/bottle of juice, bag of flour/sugar anything can be used to add weight) Flies (with dumb bells, ball, can/bottle of juice, bag of flour/sugar anything can be used to add weight) Push-ups (elbows out) Shoulders: 3 sets of 12 Military Press Lateral Raises Shrugs Back: 3 sets of 12 Deadlift (with free weights, ball, can/bottle of juice, bag of flour/sugar anything can be used to add weight) Lateral Pull downs Bent over Barbell Row

3 Legs: 3 sets of 12 Squats Calf Raises Abductor-Outer Leg Lifts Adductor-Inner Thigh Work Lunges Plié Squats Jump Squats Side lunges Curtsy Squats Stick Work It is important that you have your stick in your hand over the summer. Remember You can improve you stick work abilities in the off-season and then maintain and fine-tune during the season. The following exercises will enhance your stick work skill and should be done three days a week. Boxes-without and with stick and ball. Air dribble 100

4 Indian dribble 2 lengths of the field Drives and Slaps each. Focus on distance, power and accuracy Flicks, scoops, push passes, reverse stick stop, drives and reverse stick drives 20 of Each Quick free hits (imagine whistle, then pick up ball, place it on the ground and take a hit) Corner shots and insertion practice getting ball over line to teammate on top of circle quickly. You do not need a partner just looking for accuracy, speed, and distance.

5 Goal Keeper conditioning maintenance Goal Keepers still need to complete cardio and strength training workouts, but can substitute with and without gear on for below drills. Always time your first attempt so you have a base for improvement upon Alternate between the following warm-up sets ONE

6 TWO THREE

7 FOUR

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much