CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT

Transcription

1 CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess:

2 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday Last Day of School Run for 20 min at Run for 20 min at Endurance # pm Sprint A Circuit &

3 2016 JULY Sunday Monday Tuesday Wednesday Thursday Friday Saturday Run for 20 min at Bear Crawl Stick/Footwork Skills No Endurance #2 Circuit & Sprint B Run timed mile text/ Coach Jess pm Endurance #3 Circuit & Run for 30 min at Bear Crawl Stick/Footwork Skills pm Sprint C Circuit & Endurance #1 Run for 30 min at pm Sprint D Circuit & Endurance #2 Run timed mile text/ Coach Jess

4 2016 AUGUST Sunday Monday Tuesday Wednesday Thursday Friday Saturday Endurance #3 Run at a good pace for 30 mins Tryouts 8-11am Tryouts 8-11am Tryouts 8-11am

5 WARM-UP Before any workout, you should do a light 5 min jog, or do calisthenics. The calisthenics that could be done are as follows: Do each one 2 times for 15 yards. each. 1. High knees 2. Back pedal: quick foot action/stay low 3. Backward run: long strides 4. Grapevine: stay low 5. Butt kicks 6. Shuffle: do not slap feet together, feet do not touch. Stay low and on the balls of your feet. 7. Jog to sprint: start as a jog and increase speed to a full sprint. 8. Jumping jacks or jumping rope STRETCH *After you are well stretched, begin workout. **Be sure that you keep yourself well hydrated before, during and after your workout. ***Also be sure to stretch well after your workout. This will help reduce soreness in muscles. SPRINT WORKOUTS SPRINT A: STRIDERS Start at endline and sprint to opposite endline in 20 sec. 30 seconds rest in between each one. Repeat this 10 times SPRINT B: 300 s Start at end line and sprint to the 50 Touch line with hand as you pivot and turn to sprint back to end line. Sprint back to 50, pivot turn, and sprint back to end line. Sprint back to 50, pivot turn, and sprint back to end line. Rest for 60 seconds Repeat whole sprint 3 times. SPRINT C: 12 X 100 S Jog, increasing speed, to opposite endline 2 times, Sprint 25 yards, back pedal 25 yards, sprint 25 yards, back pedal 25 yards 2 times, Full out sprint 100 yards 2 times, Jog full times, Jog 25 yards, sprint 25, jog 25 sprint 25 2 times, Full out sprint for 100 yards 2 times, 30 second rest in between each 100 SPRINT D: GASSERS Sprint 60 yards (width of the field) as fast as possible Rest 40 sec Sprint back as fast as possible Repeat 10 times

6 ENDURANCE WORKOUTS ENDURANCE # 1: THE MINI GAUNLET Run 3 laps Rest for 2 min. Run 2 laps in ½ the time it took you to run 3 laps. Rest for 2 min. Run 1 lap in ½ the time it took you to run 2 laps. Rest for 2 min. Run ½ lap in ½ the time it took you to run 1 lap. Cool down lap Do not focus on the time so much in the beginning. We will focus on that more as you become conditioned. ENDURANCE # 2: TRACK LADDER Run 200 meters (1/2 lap) Rest for 1/2 min Run 400 meters (1 lap) Rest for 1 mins. Run 600 meters (1.5 laps) Rest for 1.5 mins Run 400 meters (1 lap) Rest for 1 mins Run 200 meters (1/2 lap) Rest for 1/2 min ENDURANCE# 3: DIAGONALS Jog endline When you reach the corner of endline, turn and sprint diagonal across the field Jog endline When you reach the corner of endline, turn and sprint diagonal across the field. Do 4 diagonals. : SIT UPS 2 SETS OF 20 All the way up and all the way down. Bicycle crunches- legs in the air at 90 degrees, arms behind head, lift shoulders off ground, try to touch opposite elbows to knees Plank- start in pushup position and hold for 30 seconds keeping back straight and butt down, holding in abs by sucking belly button in (increase hold time as you get stronger) Oblique twist- starting in plank, try to touch opposite knees to armpits, holding belly button in while twisting Leg Swing Lie on back, hands behind head, legs extended. Swing legs up and down without legs touching the ground while doing crunch with shoulders off the ground.

7 CIRCUIT PUSH-UPS 2 SETS OF 20 Try to do as many as you can military style (i.e. not on your knees) SHOULDERS 2 SETS OF 20 Using 5 lb. weight in each hand (or a can of fruit/water bottles), raise arms at the same time to the side so both arms are parallel with the ground. In front, raise your arms one at a time until they are parallel with the ground Fists together in front of body raise elbows until parallel with the ground. Arms bent 90 degrees with upper arm parallel to the ground. Lift both arms up and together over head. Lower so starting position, repeat. Rest 1 min at the end and then do the 4 exercises again. Try to do a total of 4. TRICEPS 2 SETS OF 20 Using 5lb weights (or a can of fruit or water bottles if you do not have weights) do reverse curls. Bend knees slightly and bend forward keeping back straight; hold weights in both hands, elbows bent 90 degrees, full extension back behind you so your arm is straight, return to 90 degrees. BICEPS 2 REPS OF 20 SQUATS 3 REPS OF 25 LUNGES 3 REPS OF 25 BEAR CRAWL Stand with your feet about shoulder-width apart. Bend forward until your hands touch the ground, and walk them out a few steps. You don t want your hips high in the air, so lower your body until it is fairly close to the ground (Slightly higher than where it would be for a push up). Keep your back as straight as possible. Your legs and elbows should have a slight bend in them. Move one hand and the opposite foot forward as you crawl. For example, crawl forward with your right hand and left foot. As you move forward, make sure to keep your core stable. Crawl forward about 20 yards and then back to your starting position. Repeat 4 times.

8 STICK/FOOTWORK SKILLS There are several fun and easy drills you can do in very limited space. Aerial Dribbling: See how many times you can use your stick to bounce the ball in the air without it falling to the ground. This will help with hand/eye coordination. Each time you complete this exercise, try and beat your previous score. Pulling: Lay another stick (or something roughly that length) down on the ground and pull the ball from side to side along the stick. See how many times you can pull the ball from one side to the other and back in two minutes. Indian Dribble: You will need a little more room for this drill. Find a grassy area and work on jogging with the ball pulling it across your body using your reverse stick. Figure Eights: Place two cones (or soup cans/whatever you have available) about two feet apart. Work on pulling the ball around the cones in the shape of a figure eight. See how many times you can complete the pattern in two minutes. HAVE A WONERFUL SUMMER! Follow the program so that we can enjoy a wonderful season at all levels! INDIVIDUAL RESPONSIBILITY = TEAM ACCOUNTABILITY WHAT YOU DO AS AN INDIVIDUAL REFLECTS ON US AS A TEAM! UPHOLD THE EXCEPTIONAL STANDARDS OF THE CENTURY FIELD HOCKEY PROGRAM!