1. The athlete must pass all functinal tests and/r be cleared by sprts medicine medical prvider befre beginning Return t Field Hckey Prtcl. 2. Recmmend pursuing Transitinal Therapy fr return t sprt activities during this phase Transitinal Therapy is a strength and cnditining prgram that is led by medical prfessinals with a sprts medicine backgrund with the gal f transitining frm therapy back t sprt. 3. The athlete may prgress thrugh the phases as tlerated. Crss-training can be dne n ff days. (Crss training can be dne by perfrming nn sprt specific activities i.e. swimming, biking, yga, and/r PT hme exercises, see attached instructins). 4. The hme exercises and training activities in each phase are a cmprehensive guideline, it is nt necessary t cmplete every activity and/r exercise n the day yu are training. The athlete shuld pick 1-2 activities r exercises per sectin t avid ver training. 5. Each phase shuld be perfrmed 2-3 times with ne day rest between each sessin, the athlete shuld prgress t the next phase nce he/she is able t cmplete the current phase withut pain, swelling, decreased range f mtin r difficulty. 6. If the athlete experiences pain, swelling, decreased range f mtin r difficulty during a phase, he/she shuld take a day ff and g back t the prir phase where they were nt experiencing pain and r difficulty cmpleting activities. D nt keep mving thrugh phases if yu are having pain r difficulty. Seek medical attentin if necessary. 7. The athlete shuld ice the affected area fr 15-20 minutes fllwing the activity. Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Begin n field running drills Prgress running and stick drills (Nn-cntact) Team practice (Light cntact) Team scrimmage (Cntact) Games/ cmpetitin Turnaments (back t back games) *** Playing time Begin with playing 10-15 minutes at a time during team scrimmage. Prgressively increase yur playing time as yu tlerate. *** Yu may return t turnaments if tw games can be played back t back days withut pain/ limitatin. Warm Up t be perfrmed befre each sessin: Fam rlling: large lwer extremity muscle grups r specific areas f fcus as instructed by Physical Therapist. Dynamic Warm up: Walking quadriceps stretch, walking hamstring stretch, inchwrm walkuts, ½ kneel ankle rcking, frward lunges t 25 yard line, lateral lunge t 25 yard line, high knees, pwer skips, lateral shuffles t 25 yard line.
Phase 1 Beginning f n field running and stick drills Running: Jg t 50 yd line and back ¾ speed sprint t 50 yd line and back Line tuches at ¾ speed (penalty line, shting circle, 25 yds, 50 yd line) Agility/ Jumping/ landing: Diagnal frward leaps, shting circle and back Agility cne drills & ladder drills at ¾ speed Figure 8, X-Lane Drill, M Drill, ZigZag, and T Drill *See attached sheet fr agility drills descriptins Dribbling: ½ speed straight plane dribbling ball 25 yd line and back 2x Phase 2 Prgressin f n field running and ball/stick drills (nn-cntact) Running: Jg full field and back 2x ¾ speed sprint full field, dwn and back 2x Full speed sprint full field, dwn and back 2x Full speed line tuches (penalty line, shting circle, 25 yds, 50 yd line) Agility/ jumping/ landing: Diagnal frward leaps, shting circle and back Agility cne drills & ladder drills at ¾ speed Figure 8, X-Lane Drill, M Drill, Zig Zag, and T Drill Passing with a Teammate: begin passing at 50% effrt Shrt distance passes (6 yds) Passing n grund 4x10 passes Lnger distances (25 yds) Passing n grund 4x 10 passes Dribbling - ½ speed dribbling; beginning at half length f field, prgressing t full length f field Straight-line ball cntrl 2x Dribbling ball cntrl weaving thrugh cnes 2x
Phase 3 Return t practice and cntinued cnditining (Light Cntact) Running: Begin interval training (jg fr 1 minute, then sprint fr 30 secnds) Jg full field and back 2x Jgging high knees t 50 yd line and back 2x ¾ speed sprint full field, dwn and back 2x Full speed sprint full field, dwn and back 2x Full speed line tuches (penalty line, shting circle, 25 yds, 50 yd line) Agility/ Jumping: See agility and jumping n PT hme exercises- t be cmpleted n field Diagnal frward leaps, 50 yd line and back Agility cne drills & ladder drills at full speed Figure 8, X-Lane Drill, M Drill, ZigZag Drill, and T Drills Passing with a Teammate: Increasing velcity n passes t 75% effrt Shrt distance passes (6 yds) Passing n grund while mving 4x10 passes - 2x Quick feet with passing 4x 5 passes - 2x Lateral shuffle t pass cne drill (5ft apart) - 2x Lnger distances (25 yds) Passing n grund 4x 10 passes Lng distance passing including crssing the ball and penalty crner Dribbling full speed dribbling full length f field, intrducing lateral dribbling and changing directins Straight-line ball cntrl 2x Frward/backward turns 2x Lateral dribbling mvements Increasing/ decreasing speed while dribbling and pushing Side mvement with the ball, changing directin n cmmand, with speed Keep away with teammate inside shting circle with light tackling 1-n-1 tactical drills n ffense and defense at 75% effrt Practice with team Step 1: Begin walk-thrughs n ffense and defense Step 2: Warm up, drills, running, practice light tackles, n scrimmage Step 3: Full practice including team scrimmage at end f practice
Phase 4 Prgressin t practice (Cntact) Cntinue with Phase 3 Running, Agility/ Jumping, Passing, Dribbling, exercises as utlined abve in Phase 3 Cntinue with cnditining fr up t 60 minutes Cntinue with PT hme exercises fr strength, pwer, balance, and prpriceptin Practice team drills, practice ffensive, defensive and cunter attack tactical schemes Begin full practice including team scrimmage at end f practice Cntinue building cnfidence in team practice Begin t have cnversatin with cach abut starting t play in games Cntact practice fr at least 1 full week withut any pain, difficulty, r cmplicatins t prgress t Phase 5. Phase 5 Prgressin back t game Cntinue with Phase 3 Running, Agility/ Jumping, Passing, Dribbling exercises as utlined abve in Phase 3 Cntinue with cnditining fr up t 60 minutes Cntinue with PT hme exercises fr strength, pwer, balance, and prpriceptin Playing in game with team: Prgressin Step 1: Warm up, drills, running/ sprinting, playing half f game Begin with playing ½ first half, and ½ f secnd half Prgress t playing lnger during each half Step 2: full games nt back t back same day games (turnaments) Step 3: return t full prir level f cmpetitin and turnaments
Lwer Extremity PT Exercises fr Hme: Disclaimer: the athlete shuld pick 1-2 exercises frm each sectin t avid ver training. Exercises Sets Repetitins Cmments/ Mdificatins: Jumping/ Landing: Duble/single leg te drp Duble leg jump prep Pwer: Squat jump Brad jump Bx jump Frward leaps Bunding Scissr jumps Hurdle hps Strength: Cre Quad hver Plank Side plank Bear crawls Hip/ Glutes Bridge Clamshells Band walks Squats Lateral lunge Quadriceps Squats Split squats Lunges Leg Press Hamstrings Bridge walkuts Nrdic Hamstring exercise RDL Balance/ Prpriceptin Duble leg (DL), Single leg (SL) Eyes pen (EO), Eyes clsed (EC) DL squat EO/EC DL squat t SL hld EO/EC SL balance EO/EC SL balance 3 way cne reach
Agility Drills: