Instructions for the Summer Workout Packet

Transcription

1 Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit for preseason tryouts. It is up to you to challenge yourself and come to pre-season in hockey shape and ready for hard practices in hot weather. (PRESEASON STARTS AUGUST 12th) General: Make sure you warm-up and cool-down properly Wear a digital sports watch to time your workouts! Record your times to see improvements throughout the summer. Run with someone! Nutrition: Focus on what you put into your body each day. Make sure you eat a balanced diet that will allow you to workout to your fullest. It is extremely important to hydrate before, during and after a workout. Listen to your body and give it the proper rest and hydration it requires to be successful! Field: These workouts are to be done on a regulation size field hockey field 110 yd by 60 yd. A combination of sprints and shuttles are used in each workout. Use your rest time to recover and sprint at 100%. Work on quick explosive turns on the shuttles and FINISH THROUGH THE LINE! Track : These workouts should be run to the best of your ability. Here are the track equivalencies:100 meters: straightway, 200 meters: of a track 1 2 a lap around a track, 400 meters: 1 lap around track, 800 meters: 2 laps around track, 1 mile: 4 laps around track. Distance: Distance workouts should be completed OUTSIDE in the heat, if possible. Focus on your stride and push yourself to stay at a faster pace. A jog is about 50-70% of your maximum speed; a stride is about 75-80%. Work to lengthen your stride by extending further with each step. Cross Train: Cross training workouts include swimming, cardio machines, bikes, elliptical, stair steppers. These workouts allow for different muscle development and to help you become a better athlete. SCHEDULE: 1) Complete Warm-up 2) Choose one of the following workouts. Workout five times a week with 2 rest days. 3) Complete cool down stretching. WORK ON STICK SKILLS 4 TIMES A WEEK!!!!!!!

2 Dynamic Warm- Up It is extremely important to warm up properly before conditioning and lifting. Please take your time and make sure every muscle has been stretched and warmed up. Use these warm-ups as a guide but feel free to do more. Dynamic Outside Warm Up 2 laps around field/track Do the following exercises over 15 yards: - Walking Quad Stretch alternating legs, grab your ankle and pull towards your butt - Walking Hamstring Stretch touch toes with opposite hand, letting your back leg kick up behind you - Side Lunges - Forward Lunges - Frankenstein s kick up foot to hand while keeping other knee straight - Golfer Pick Up - Walking Knee Hugs alternating legs, pull your knee to your chest as you walk - High Knees keep your back straight, try to get as many in as you can before you hit the line - Butt Kicks bring your calf muscle to your butt, again try to get a many as possible before you hit the line - High Knee Skip - Low Skip - Warm Up Accelerations Stationary Weight Room Warm Up: Stationary- Squats reps Step Outs reps Hip Flexors - 6 on each leg Windmills (arms)- 15 Lunges- 6 on each leg

3 Workout Explanations: On the Field* We will repeat all these workouts in preseason training for the time allotted. BE READY! Field Run 1: Acres of Diamonds Phase I 200 yard sprint (up field and back) in 1 minute 50 yard shuttle jog x 2 (up to half line and back) for recovery in 2 minutes REPEAT 5 times Field Run 2: Acres of Diamonds Phase II 100 yard sprint (up field) in 20 seconds 25 yard shuttle jog x 2 (up to 25 yard line and back) for recovery in 1 minute REPEAT 10 times Field Run 3: Acres of Diamonds Phase III 50 yard sprint (up to half) 13 seconds 25 yard jog for recovery then immediately turn to repeat the 50 yard sprint again recovery in 25 seconds REPEAT 15 times Field Run 4: Shuttles and Sprints 100 yard shuttle ( 20 yards up and back 5 times) 1 minute rest 50 yard shuttle (10 yards up and back 5 times) - 1 minute rest 100 yard sprint 1 minute rest 75 yard sprint 1 minute rest 50 yard sprint 1 minutes rest REPEAT 3 TIMES Field Run 5: Snake Run, 400 yards Start on the corner of the field and snake your way to the opposite corner by sprinting 60 yards ACROSS the field and then jogging 25 yards UP the field. Running from start to finish equals one rep. REPEAT 2 TIMES

4 Field Run 6: 100 yard repeats Start at the baseline. You have 1 minute to run 100 yards up AND back. You must sprint the first 100 yards in 22 seconds or less and use the remaining time to job back to the end-line. Start your next sprint at the beginning of the next minute. Do 5 in arow REPEAT 2 TIMES Field Run 7: 500 yard shuttle (Suicide) Do entire shuttle within 2:30 with 1:30 rest 25 yards (up and back) 50 yards (up and back) 75 yards (up and back) 100 yards (up and back) REPEAT 3 times Field Run 8: 150 yard Shuttle (Suicide) 45 seconds with 1:15 rest 5 yards (up and back) 10 yards (up and back) 15 yards (up and back) 20 yards (up and back) 25 yards (up and back) REPEAT 3 times THEN yard sprint

5 Workout Explanations: On the Track Track Run 1: 4x400meters- 1:45 minutes with equal rest 4 x 200 meters - 50 seconds with equal rest Track Run 2: Ins and Outs/ 8 x 400 meters (jog the curves and sprint the straight ways) Track Run 3: Mini Gauntlet 1 x 800 meters 1 x 400 meters 1 x 200 meters 10 x 100 meters Equal rest time after each interval run in 4 minutes or less run in 1:45 minutes or less run in 1 minute or less run in 25 seconds or under Track Run 4: One mile run (4 laps) in under 9 minutes Track Run 5: Twelve minute run. Run as many laps as you can in 12 minutes. Your goal should be 5 or more. Workout Explanations: Distance Distance Run 1: 30 minute long run at a MODERATE pace 2: 2 mile run with 10 striding pickups of 1 minute each Distance Run 2: 30 minute fartlek run Distance Run 3: Jog 20 minutes alternating between a 1 minute jog then a 30 second stride 5 minute cool down jog Distance Run 4: Run 11 minutes out and 10 minutes back Workout Explanation: Cross train When you cross train (elliptical, bike, Stairmaster, etc), do 1 minute HARD, 1 minute moderate, 1 minute easy and REPEAT!! Do push ups to MAX and sit ups to MAX each workout