June 2018 Pioneer Field Hockey Summer Training

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1 June 2018 Pioneer Field Hockey Summer Training Sun Mon Tue Wed Thu Fri Sat Last Day of School! Hello Summer!! Journal Time! -Personal Goals -Athletic Goals -Motivational Plans 20 minute run Every 5 mins: kickouts,1 min planks) kickouts, 10 mountain climbers,1 min planks) 25 minute Run Every 5 minutes do core kickouts, 10 mountain climbers, 1 min planks) Training #1 + Core Enjoy the Day!!! (include core) Find a motivational quote and get inspired! Reflect and Evaluate your Goals and Motivational Plans *20 minute run Every 5 mins: kickouts, 1 min planks) Training #2 Base Pace x 10 min kickouts, 10 Mountain Climbers,1 min planks) Pick up x 2 min All out x 2 min Training #3 + Core!

2 July Summer Training Sun Mon Tue Wed Thu Fri Sat mile Run Find a peaceful path a teammate your running shoes/new BFF Official Pioneer Athletics Off week Individual Workouts only 25 minute Run Every 5 minutes do core kickouts, 10 mountain climbers,1 minute planks) Happy July 4 th Sparklers, Firecrackers, and CORE! Training #2 Your choice Make it Solid Be a champion Nothing glamorous just real do work! Pack it Up! Don t forget toothbrush Stick, positive power! Pre-Camp Journal time Day 1 Team Camp Be the difference Positive Attitude Best Effort Compete Best Manners Day 2 Pride! Team Work Ethic Love It! Day 3 Team Camp TEAMWORK! HARDWORK Bring out the Best in!! Compete! Day 4 Team Camp BE STRONG Finish Strong!!!!! Hike, bike, boat Enjoy the great outdoors!!! Training #2 Trail Run x 30 minutes Bird Hills, the Arb, Potawatomi Trail Bring a buddy or Reflect and Evaluate your Goals and Motivational Plans RE-CHARGE! Find a motivational quote for your journal Send it to a teammate! 20 minute run Every 5 minutes DO CORE PiHi Tri Swim, Bike, Run And CORE IT UP! ½ mile warm up 2 x 200; 4 x 100; 6 x 50 ½ mile cool down Core kickouts,10 mountain ckumbers,1 min planks) 22 Your Choice Make it Solid Be a champion *Run- Team Choice ½ Mile Warm Up Stride 200/jog 200 for ½ mile Stride 1oo/jog 100 for½ mile Stride 50/jog 50 for½ mile Cool down and Core Core 27 kickouts, 10 mountain ckumbers,1 min planks) 28 Trail Run x 30 minutes Bird Hills, the Arb, Potawatomi Trail Bring a buddy or 2 CORE 29 Reflect and Evaluate your Goals and Motivational Plans Enjoy the great outdoors!!! 30 31

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4 August Summer Training Sun Mon Tue Wed Thu Fri Sat BIG MONTH!!!! 2018! Gotta Love It!!! 1 2 TRAINING #4 3 PiHi Tri 15 min Bike/Swim/Run CORE! 4 Trail Run x 30 minutes CORE OR U of M s preseason camp! 5 Journal Time: -Personal Goals - Athletic Goals -Team Goals -Motivational PLANS and/or U of M s preseason camp 6 kickouts,10 mountain ckumbers,1 min planks) 7 Pioneer Field Hockey Team Meeting For Athletes 4-5 pm (on the Main St Field) 8 Pioneer 2016 Preseason Begins!!! Day am 9 Preseason Day 2 10 Preseason Day 3 11 Pioneer Field Hockey Car Wash 8am-3 pm 12 Journal Time: -Athletic Goals -Team Goals -Motivational Goals -Inspirational Quotes Everyone - Team Placement (Varsity only) 17 Times TBD 18 Varsity Preseason Play Day! (At Pioneer with Ohio Teams) Varsity Only GAME DAY 2018! Novi (A) GAME DAY 2018!!!! Chelsea (A) 4:15 pm Saline Tournament Varsity Only Skyline (TBD) DCDS (H) (TBD) 31

5 PIONEER FIELD HOCKEY TRAINING : Before each training- warm up and dynamic stretching. After each training- cool down and static stretching *** Pick any one of the four workouts- for days over the summer you are not able to attend Team Training*** Training #1 5 minutes on /2 minutes jog 4 minutes on/2 minutes jog 3 minutes on/ 2 minutes jog 2 minutes on/2 minutes jog On = strong fast pace Training #2 This training session is done with at least one partner. Go on a 30 minute run together and take turns choosing the pick-ups. Example: Run hard to street sign Run hard to the stop sign Run from the big tree to the ugly house 75% stride to the 5 th driveway Training #3 1 mile warm-up run 2 minute on/ 1 minute jog for 24 minutes Total Running Time = 33 minutes Training #4 (Warm up/do this workout 3 x with 2 minute rest between/cool down) 100/100 Sprint 100 yards up, touch the line, sprint 100 yards back. Walk up 25 yards to the 25. Walk time = rest time. 75/75 Sprint from the 25 to the endline (75 yards), touch the line, sprint back to the 25. Walk to the 50. Walk time = rest time. 50/50 Sprint from the 50 to the end line (50 yards), touch the line, sprint back to the 50. Walk to the opposite 25. Walk time = rest time. 25/25 Sprint from the 25 to the endline (25 yards), touch the line, sprint back to the 25. Walk all the way back to beginning. 2 minute rest/repeat 3x Base Pace: Warm up jog pace Pick-Up Pace: A good stride pace All out Pace: As fast as you can go for the time required

6 Pioneer Field Hockey () Tips: Training and Fitness - foundation to our success. Preparation over the summer is what makes the difference for you as an individual athlete and for our team. Passion for begins with effort over the summer in your running shoes. If you have questions about anything please know you can contact a teammate- captains- coaches at anytime. If you need some inspiration or motivation contact a teammate, captain or coach. We are a team it s about all of us bringing out the best in ourselves and our teammates! Some Training Vocab Distances: 1 mile= 4 x around the track; ¼ or 400 = 1 lap; 200 = ½ lap; 100 = ¼ lap or length of a hockey field; 50 = ½ length of hockey field If you do not have access to a track just use your best judgment. Stride: This is a fast pace, but not a full on sprint pace. Pick Ups: Change of speed, so you may go from a jog pace to a faster stride pace, etc Core: A major focus of is to have a strong CORE. We call this core strength We call this strong in the center or nobody pushes pihi around! CORE examples: ***CONTACT APRIL *** for ideas and/or a TEAMMATE! push ups mountain climbers planks v-ups kick outs lunges with a twist leg lifts squats bridges bus drivers Any exercise that works on your abs and makes you strong. Gotta Love It: Self Explanatory

June 2016 Pioneer Field Hockey Summer Training

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