2017 Field Hockey Conditioning Program

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Richard Freeman
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1 2017 Field Hockey Conditioning Program This 8 week program has been designed to condition and strengthen you as an athlete but most importantly reduce the risk of injury during pre-season and throughout the fall. Those athletes carrying injuries or medical conditions should speak to a doctor before engaging in this program. There are 3 components: endurance training, strength training and weight training. Weight Training Your weight training schedule should be tailored to your own body strength. Since Field Hockey Players are endurance athletes, I recommend higher repetitions (12 to 16) with a relatively lighter workload. The following muscle groups should be worked: QUADRICEPS Free weight exercise Squat Machine exercise Leg extension HAMSTRING Free weight exercise Squat Machine exercise Leg Curl HIP ADDUCTORS Machine Exercise Hip Adduction HIP ABDUCTORS - Machine Exercise Hip Abduction BICEPS Free weight exercise Bicep Curl Machine exercise Bicep Flexion TRICEPS - Free weight exercise - Tricep Curl Machine exercise Tricep Extension LOWER BACK - Free weight exercise Trunk Extension Lower Back Extension ABDOMINALS - Free weight exercise Sit Up/Crunches Machine Exercise Abdominal Curls If you cannot get to the gym/weight room one day, sit-ups, pushups and dumb bells will be great substitutes. Nutrition Remember athletes need fuel in order to operate at their potential. Make sure you are eating plenty of protein, cut out the empty calories the junk and DRINK PLENTY OF WATER. It is easier to run early in the morning when the sun is not so hot, and is safer than running in the evening. CAPTURE YOUR ACCOMPLISHMENTS Keep a record of your workouts. You will be very proud of yourself reviewing all your hard work. Write down your own personal goals for the week, the team goals for the season. If anything is bothering you physically, write it down; you will then have a written account of when the injury started and as a result an accurate account to relay to your doctor, if necessary.

2 AB ROUTINE Toe Touches: Lying on back toes, legs straight up in the air (so your body is shaped like an L) reach arm up to touch fingers to toes or close to it. Twisting Crunch: Lying on back bend your knees but keep feet on the ground, then place right ankle on left knee and let right knee flair out like you are about to stretch your hip left hand behind your head crunch left shoulder toward right knee without pulling too hard on your head. When you hold on every 5 th rep, lift the left foot up and hold abs for a count of 3. Combo Crunch: Lying on back, knees bent, feet on floor, hands behind head, crunch in torso AND lift knees towards shoulders. Bicycle Crunch Side Plank/Raises: Side raises on elbow are a side plank, while driving hips into air. If you are on the right side you should feel abs contract on the right side.

3 Speed and Agility Drills Workout PLYO S Power Skips for Ht 3 x 20yds Double Leg Hops 2 x 10 Indiv Broad Jumps 3 x 6 Broad J/Tuck J combo 4 x 3 Power Skips Dist. 4 x 30yds Alpine Hops 3 x 6 jumps Consec. Broad Jumps 3 x 5 Lateral Hurdle Hops 3 x 16 Power Skips Dist. 3 x 30yds Broad J/Tuck J. combo 2 x 3 Front/Back Hurdle Hops 3 x 16 Skate Jumps 3 x 16 Lateral Broad Jumps 3 x 6 Sprints 3 x 20yds SPEED Wall Sprints 3 x 10 secs Ground Starts 3 x 12yds Flying 20 s x 4 Hill/Stair Starts 3 x 15yds 60yd sprint x 3 Straight Leg Run 3 x 30yds Ground Starts 3 x 12yds 40yd sprints x 3 Broad Jump Starts 4 x 15yds AGILITY S Pro Agility (alt. start direction) x 5 EKG (sprint whole way) x 4 3 cone wheel x 4 Backpedal/1.5 turn (520 degree)/sprint 15yds/turn/15yds x 4 Pro Agility (shuffle) x 4 Square Drill (Shuffle/Back/Sprint/Shuffle) x 4 Triangle Drill x 4 EKG X 3 each way 40 yd sprints x 3 Alpine Drill (Shuffle/Sprint) x 4 Sprint/full turn/sprint x 2 each way T-Drill x 4 Slalom x 4

4 Summer Goalkeeper Workouts Directions: Keeper workouts are dictated by the conditioning packet. Please be aware that the workouts listed here will REPLACE conditioning and speed agility sessions listed on the same day. You will still do weight training and the Ab routines as they are assigned. Dynamic Warm Up Dynamic Flexibility Skip for Height Skip for Distance High Knees/stride out Butt kicks/accelerate Shuffle/turn/shuffle Backwards run Elephants (hamstring stretch) Knee up and out Quads Bent knee hip Spidermans GK Warm up 2 x 25 yards 2 x 25 yards 2 x yards 2 x yards 2 x 25 yards 2 x 25 yards 16 yards 16 yards 16 yards 16 yards 16 yards Ladder Drills Agility Drill (full recovery between reps) Anaerobic Conditioning Pick 8 drills GK Workout #1 GK Warm up Pro Agility Square Drill (Variation #1) ½ Star Drill (face forward whole time) 2 lengths of the ladder per drill (i.e.16 reps) 3 reps each way 6 reps 4 reps 60 yard shuttle 8 reps w/1min rest (2 min rest after 4)

5 GK Workout #2 GK Warm up Ladder Drills Pick 10 drills 2 lengths of the ladder per drill (i.e. 20 reps) Plyometrics Body Weight Circuit Tuck Jumps Skate Jumps Jump ½ Turns 20 squats 20 sit ups 20squat thrusts 10 push up s 10 lunges each 20 squats 20 supermans 10 lunge jumps each 3 x 8 reps 3 x 20 reps 3 x 20 reps 3 x's w/ rest 2:30 min Kicker Work Soccer ball kicks against wall 100 reps each foot in kickers Anaerobic Conditioning Ladder Drills Agility Drill (full recovery between reps) 16 Yard full speed Sprints and full stop (in Kickers) Pick 8 drills Keeper Workout #3 GK Warm up 60 Yard Shuttles Slalom Slides (shuffling) between penalty corner marks 10 reps w/ walk back for rest then rest 1:30 repeat 10 more reps 2 lengths of the ladder per drill (i.e. 16 reps) 5x's (forward/backpedal) 5x's (forward/back) 1 min continuous x 3 w/15:00 min rest Anaerobic Conditioning 50 yard sprints 20 reps w/2:00 min recovery Keeper Workout #4 GK Warm up Ladder Drills Pick 10 drills 2 lengths of the ladder per drill (i.e. 20 reps) Plyometrics Body Weight Circuit Anaerobic Conditioning Tuck Jumps + 10 yard acceleration Broad Jumps Alpine hops 20 squats 20 sit ups 20 squat thrusts 10 push ups 20 squats 20 supermans Sprint Goal line to 25; walk to 50;sprint to other 25; walk to goal line; immediately turn and repeat sequence on way back, 5 x 3 jumps + sprint 5 x 4 individual jumps 4 x 8 jumps 4 x's w/ 3:00 mins 3x's down and back (12x25 yard sprints; rest 3:00 mins repeat for 2 more sets of 12 sprints Kicker Work Soccer ball kicks against wall 100 reps each foot in kickers

6 WRIST EXERCISES Do all of these on your workout days. They WILL pay off! Make a wrist exerciser by taking a dowel rod, old hockey stick, old broomstick, or something similar. Tie a sturdy rope that is about 3-4 feet long to the middle of it. On the other end of the rope, tie a 5lb weight or something heavy to it. Holding the stick out in front of you with both hands, roll the rope around the stick with the weight all the way up and then slowly roll it all the way down (do not let it unroll). Do these 5 times and gradually work up to doing it 10 times or more by the end of the summer. Hold your hockey stick straight out in front of you with one hand holding the end. Point the stick straight up (so that the toe of the stick faces the sky), then to the left, then right and then back to the straight up position. Repeat sequence until you can no longer do it anymore. Go slowly. Switch hands and repeat the same sequence. Hold your hockey stick out to the side (parallel to the ground) with only one hand at the top of the stick. Hold this position for 30 seconds, rest, and repeat 2 more times. Switch hands. Gradually increase your holding time during the summer. Squeeze a tennis ball 50 times, rest, and then repeat two more times. Your goal is to increase your number of repetitions each week.

7 WEEK 1 OF 8 (6/12/17 6/18/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. DAY 1 6/12/17 Ab Routine (20 reps) Pause every 5 reps and hold for 3 secs Extra Flexibility Routine DAY 2 6/13/17 Run 2 miles in 18 mins or less Goalies run 1 mile DAY 3 6/14/17 Track work Run 1/2 mile - X 2 Sprints: a) 400 meters (¼ mile) - 1 times around the track b) 200 meters (1/8 mile) - X 2 (rest 45 seconds in between) c) 100 meter X 4 (rest 30 seconds in between) d) Jog a half of mile to cool down Ab Routine (20 reps) Pause every 5 reps and hold for 3 secs RECORD YOUR TIMES THIS WILL BE YOUR STARTING POINT DAY 4 6/15/17 3 Mile Run in less than 25 Minutes Ab Routine

8 DAY 5 6/16/17 Weight Training Stick Work: a) Indian Dribble in place for 1 min, repeat 5 times b) Air Dribble in place for 1 min, repeat 5 times c) Wide pulls between feet, 1 min, repeat 5 times d) Dribble while moving: front, back, right and left 1 min repeat 5 times Agility Work (Excellent Foot Work especially for Goalkeepers) LADDERS 2/3 Feet wide for the boxes 10 to 15 boxes a) Right Leg Lead b) Left Leg Lead c) Lateral Right Lead d) Lateral Left Lead e) One Leg Hop, Forward and Right f) One Leg Hop Forward and Left g) Up Two Boxes, Back One box, right lead h) Up Two Boxes, Back One box, left lead Extra Flexibility Routine DAY 6 6/17/16; DAY 7 6/18/16

9 WEEK 2 OF 8 (6/19/17 6/25/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. DAY 1 6/19/17 Repeat exercises from Week 1 Weight Training Stick Work Goalie Workout #1 Day 2 6/20/17 Run 1 Mile (4 Laps around track) Run another Mile, but jog the curves and sprint the straight sections Day 3 6/21/17 Day 4 6/22/17 Weight Training Ab Routine (20 reps) Pause every 5 reps and hold for 3 secs Extra Flexibility Routine Goalie Workout # 2 Day 5 6/23/17 30 Mins Run/Fast Jog Sprint Work a) 400 meters x 1 b) 200 meters x 2 c) 100 meters x 4 Day 6 6/24/17; Day 7 6/25/17

10 WEEK 3 OF 8 (6/26/17 7/02/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. DAY 1 6/26/17 Repeat exercises from Week 1 Weight Training Sprints: a) 800 meter (2 times around the track) X 1 b) 400 meter x 2 c) 200 meter x 4 d) 100 meter x 8 Goalie Workout #1 Day 2 6/27/17 Day 3 6/28/17 Run/ Fast jog ½ mile Field Sprints a) Sprint 20 yards, grapevine 20 yards Repeat sequence 5 times b) Sprint 20 yards, low side step 20 yards Repeat sequence 5 times Day 4 6/29/17 Weight Training Extra Flexibility Routine Goalie Workout #2

11 Day 5 6/30/17 Speed/Agility Workout #2 Ab Routine (25 reps) Pause every 5 reps and hold for 3 secs Stick Work Goalies no speed/agility work Day 6 7/01/17; Day 7 7/02/17 Elite Team Princeton University 7/06/17 7/09/17

12 WEEK 4 OF 8 (7/10/17 7/16/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. DAY 1 7/10/17 Repeat exercises from Week 1 Weight Training Speed/Agility #1 Sprints: a) 800 meter (2 times around the track) X 1 b) 400 meter x 2 c) 200 meter x 4 d) 100 meter x 8 Stick Work Goalie Workout #1 Day 2 7/11/17 Ab Routine (25 reps) Pause every 5 reps and hold for 3 secs Extra Flexibility Routine Goalies only: 4 x 200m (2 min rest in between) 3 mins 4 x 200m (2 min rest in between)

13 Day 3 7/12/17 Speed/Agility #2 Ab Routine (25 reps) Pause every 5 reps and hold for 3 secs Goalie Workout # 2 Day 4 7/13/17 Weight Training Extra Flexibility Routine Goalie Workout #2 Day 5 7/14/17 Gauntlet: Run 1 mile rest 1 min; 800m rest 1 min; 400m rest 1 min; 200m Goalies: 2 sets 5 x 100yd shuttle 100yd shuttle = run 5yds and back, 10, 15, 20 Start new rep at top of each min Complete 5 reps, rest an extra 1 min then repeat Day 6 7/15/17; Day 7 7/16/17

14 WEEK 5 OF 8 (7/17/17 7/23/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. Day 1 7/17/17 Speed/Agility #1 2 x 800m (5 min rest) 4 x 200m (3 min rest) 4 x 200m (1:30 min rest) Goalie workout #1 Day 2 7/18/17 Run/ Fast Jog 2 Laps (½ mile) with stick Field Sprints a) 0 to 25 yd line and back b) 0 to 50 yd line and back c) 0 to 75 yd line and back d) 0 to other end line and back Repeat Twice Run light Mile Day 3 7/19/17 Ab Routine (30 reps) Pause every 5 reps and hold for 3 secs Extra Flexibility Routine Goalie Workout #3

15 Day 4 7/20/17 Speed/Agility #2 Ab Routine (30 reps) Pause every 5 reps and hold for 3 secs 3 x 500yd run with 3 min rest ( 6 mins) 2 x 500yd run with 3 min rest Stick Work Goalies: 30 min bike Day 5 7/21/17 Run 3 miles in less than 25 mins Day 6 7/22/17; Day 7 7/23/17 Notre Dame Field Hockey Camp 7/24/17 7/26/17

16 WEEK 6 OF 8 (7/31/17 8/06/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. Day 1 7/31/17 Run 1 Mile Field Sprints a) 0 to 25 yd line and back b) 0 to 50 yd line and back c) 0 to 75 yd line and back d) 0 to other end line and back - REST e) 0 to 25 yd line and back (when going back back peddle ) f) 0 to 50 yd line and back (when going back back peddle ) g) 0 to 75 yd line and back (when going back back peddle ) h) 0 to other end line and back (when going back back peddle ) Run ½ Mile Day 2 8/01/17 Day 3 8/02/17 Tempo Run on field: Start at corner and sprint to 25 Run to other 25, jog to goal line Walk to stroke spot Sprint to corner

17 Jog to 16yd line Sprint to 50 Jog to goal line Run to stroke spot Walk to corner Complete 3 x s, 4 mins, Repeat 2x s Goalie Workout #4 Day 4 8/03/17 20 min jog Ab Routine (30 reps) Pause every 5 reps and hold for 3 secs Extra Flexibility Routine Day 5 8/04/17; Day 6 8/05/17; Day 7 8/06/17

18 WEEK 7 OF 8 (8/07/17 8/13/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. Day 1 8/07/17 Run 3 Miles in less than 25 minutes Day 2 8/08/17 Run 1 mile Sprints yd dashes ½ Mile Light Jog Goalie Workout #3 Day 3 8/09/17 Day 4 8/10/17 Ab Routine (30 reps) Pause every 5 reps and hold for 3 secs Extra Flexibility Routine Day 5 8/11/17 Run 2 Miles Field Sprints with Stick a) Sprint 20 yards, grapevine 20 yards Repeat sequence 6 times b) Sprint 20 yards, low side step 20 yards Repeat sequence 6 times c) Field Sprints d) 0 to 25 yd line and back

19 i) 0 to 50 yd line and back j) 0 to 75 yd line and back k) 0 to other end line and back - REST l) 0 to 25 yd line and back (when going back back peddle ) m) 0 to 50 yd line and back (when going back back peddle ) n) 0 to 75 yd line and back (when going back back peddle ) o) 0 to other end line and back (when going back back peddle ) Day 6 8/12/17; Day 7 8/13/17 WEEK 8 OF 8 (8/14/17 8/20/17) Before each workout warm up and stretch. Drink water during your session and stretch afterwards. Day 1 8/14/17 Weight Training Stick Work Add Partner Practice your dodges, scoops and drives Day 2 8/15/17 8 x 100yds, rest 2 mins Repeat 10 x 50yds all out, jog to other end of field (start new one every 30 secs) Goalies: 10 x 60yd shuttle with 1 min rest between reps (1:30 min rest after rep#5)

20 Day 3 8/16/17 Day 4 8/17/17 Weight Training Tempo Run on field: Start at corner and sprint to 25 Run to other 25, jog to goal line Walk to stroke spot Sprint to corner Jog to 16yd line Sprint to 50 Jog to goal line Run to stroke spot Walk to corner Complete 3 x s, 4 mins, Repeat 2 x s Day 5 8/18/17; Day 6 8/19/17; Day 7 8/20/17 READY FOR PRESEASON!!!!

2018 NWC 05/06 Soccer Conditioning Packet

2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our