Team Goal: 2017 Inter Ac Champions!

Transcription

1 Team Goal: 2017 Inter Ac Champions! Challenge: Down Load the TEAMBUILR AP Follow the conditioning program. Take advantage of the EA weight room! Play pick-up and work on your ball handling skills throughout the summer. May 2017 Dear Field Hockey Player, Hopefully you are in decent shape as we head toward the summer! I will enclose some training guidelines to keep you in shape throughout the summer. I highly suggest that ALL field hockey players make use of the EA fitness center Monday-Thursdays under the direction of Coach Steve. This outstanding opportunity is offered at EA free of charge!! Starting Monday June 5 th and continuing through August 3 rd. Down load the TEAMBUILR AP If you are not involved in organized FH throughout the summer, I hope you have time for at least one week of field hockey camp or to play on our summer league team. ( see Bridget Boyle) The first day of preseason will start on Monday, August 21st Freshmen start on Tuesday August 22nd Everyone at this time will be expected to run, 1 mile in under 7½ minutes. This is a baseline for fitness of a varsity athlete. Training Program: This is the minimum cardiovascular capacity you will need in order to get the full benefit of preseason without sustaining an injury. You should be able to jog comfortably for 3 miles or for 30 minutes without stopping. This will give you the foundation you need in order to do the sprints and intervals that are required from you in the sport of field hockey. The sample program (enclosed) will help you to get in shape beyond jogging 2 miles. Once you can jog at any pace, 2 miles, you can start this program to get you into good shape. It is important to attain a good level of fitness before you go to camp as the rigors of the camp and the number of hours playing hockey, can be intense! Being in shape will help you to get the most out of any camp experience. It will also prevent injuries!

2 SAMPLE (7 day PROGRAM) (2 days cardio, 2 days interval, 1 day rest, 1 day 1 day timing day. 3x300 s at 50 yard intervals. In a 7 day week you should break it up so that you are doing an INTERVAL DAY or a CARDIO DAY 4 out of your 7 days a week. Intervals: should be done to about 80% of your maximum speed. So it should be hard but not a full all out sprint! Cardio days are for building endurance so you are jogging at a comfortable pacespeed is not important unless you are running your timed mile! Rest Day J EXAMPLE Monday: Warm-up: 3minute jog and a 10 minute stretch Cardio: run for 20 minutes without stopping Warm-down: 15 minute thorough stretch Stick work: 20 minutes of ball control. eg. Pulls for 1 minute, slalom cones, short sprints with ball no more than 10 yards. Figure 8 around two cones that are 6 yards apart. Be creative, be dynamic incorporate small lifts... (Goal Keepers) substitute stick skills with clears, kicks and ply metrics Tuesday: Warm up: 10 minute jog and stretch Interval: 1 x 400 at 80% of your speed (rest 2 minutes) 2 x 200 s at 80% of your speed (rest 2 minutes) 2 x 100 s at 80% (rest 1 minute) 3 x 40 s at 80% (rest 1 minute) 3 x 20 yard sprints at 80% (rest 30 seconds) Warm down 15 minute thorough stretch!! Wednesday: OFF J Thursday: Warm-up as usual Cardio: run for 20 minutes without stopping Warm down: 15 minute stretch 30 crunches, 30 pushups (10 pushups rest/10 more pushups rest/ 10 more pushups) Stick-work for field players, Clears, kicks and plyometric for GK s. Friday: Warm up as usual Interval: same as Tuesday Warm down minute thorough stretch

3 Saturday: Warm up as usual Cardio: Run for 20 minutes without stopping 30 crunches, 30 pushups (1 set of 10 rest/ 1 set of 10 rest/ 1 set of 10) Stick-work for field players and Clears, kicks and ply metrics for GK Sunday: Timing Day- For the first 5 weeks do the timed Shuttle run warm up, 3x300 yard shuttle at 50 yard intervals. (Goal time=1:00) rest 2 minutes go again. (3 times). For the last 5 weeks follow the Fitness Test Build Up Time Mile: June 23, July 14, August 4- timed mile on your Cardio day. Increase your cardio day gradually each week (by no more than 10%) until you are running 40 minutes at a good pace; 8 minute mile pace is good. You need not run any longer then this!! If you are comfortable jogging faster, you may, but do not exceed 40 minutes of running. Increase your Interval day every two weeks by adding 1 more rep to each interval. STARTING: May 30 and May 31. Run 1 mile for time: record the time. Run 2 x 800 s record each time. (On different days) Training Program starts: June Monday Cardio, Tuesday Interval, Wednesday off, Thursday Cardio, Friday interval, Saturday off. Sunday: timed Shuttle run warm up, 3x300 yard shuttle at 50 yard intervals. (Goal time=1:00) rest 2 minutes go again. (3 times) Every 3 weeks run (3) 40 yard sprints for time. Start with 2 feet on the line and start the clock when you move Every 3 weeks run (3) 40 yard sprints with the ball. Start with the stick on the ball on the line. Start the clock when you move. When you get to 5 weeks away from August 22 nd you will start the CONTINUED:

4 Fitness Test Build Up Sunday July 16- Fitness Test Prep- Week 1 Sunday July 23-Fitness test prep- Week 2 Sunday July 30- Fitness test prep- Week 3 Sunday August 6 Fitness test prep- Week 4 Sunday August 13- Fitness test prep- Week 5 Tips: It really helps to write down what you do and how you felt doing this! It really helps to work out with someone else! You should eat 3 healthy meals a day and to drink plenty of water all day You should get 7-8 hours of sleep each night! When can I start this program? Everyone can start on Monday June 5 th. BEFORE JUNE 5 TH : 1. TIME YOURSELF IN one MILE: write it down. 2. TIME YOURSELF ON AN 800 (on a different day than your mile time) write it down. 3. J Everyone will be in shape for August 21st. We will time you in the mile and we will time you in 15 x 50 yard gassers we will incorporate 800 s into our weekly practices. 4. If you are going to a camp, stop your training program during the camp, and start again after 1 full day of rest after the camp! If you have any questions, please me at Buggy@episcopalacademy.org You must train like a champion if you want to win a championship! Find a workout buddy! Work hard. Work harder than you did last year! I am really excited about our upcoming season. Go EA Field Hockey 2017! Fitness Test Build Up

5 Do one test each week in order to build up to the full fitness test (regular workouts other days of the week) Fitness Test Prep Week 1-8 x 50 yard sprint (Goal Time = :08) w/ 50-yard jog through - 8 x 100 yard sprint (Goal Time =: 18) w/ 100 yard jog back Work: Rest/rep 1:4. There is no extra rest between sets - Start every :45 for 50 s. Allow same recovery after last 50 - Start every 1:30 for 100 s Fitness Test Prep Week 2-4 x 50 yard sprint (Goal Time = :08) w/ 50-yard jog through - 4 x 100 yard sprint (Goal Time =: 18) w/ 100 yard jog back - 2 x 200 yard 25 yard intervals (Goal Time =: 45) - 2 x 300 yard 50 yard intervals (GT = 1:00) Rest time: - Start every: 45 for 50 s ( 1: 4 W: R/rep). Same recovery after last 50 - Start every 1:30 for 100 s ( 1: 4 W: R/rep). Same recovery after last Start every 2:15 for 200 s ( 1: 2 W: R/rep). Same recovery after last Start every 3:00 for 300 s ( 1: 2 W: R/rep) There is no extra rest between sets Fitness Test Prep Week 3-2 x 300 yard 50 yard intervals (GT = 1:00) - 2 x 200 yard 25 yard intervals (Goal Time =: 45) - 4 x 100 yard sprint (Goal Time =: 18) w/ 100 yard jog back - 8 x 50 yard sprint (Goal Time = :08) w/ 50-yard jog through Rest time: - Start every 3:00 for 300 s ( 1: 2 W: R/rep). Same recovery after last Start every 2:15 for 200 s ( 1: 2 W: R/rep). Same recovery after last Start every 1:30 for 100 s ( 1: 4 W: R/rep). Same recovery after last Start every: 45 for 50 s ( 1: 4 W: R/rep) There is no extra rest between sets Fitness Test Prep Week 4-10 x 100 yard sprint (Goal Time =: 18) w/ 100 yard jog back - 10 x 50 yard sprint (Goal Time = :08) w/ 50-yard jog through Work: Rest/rep 1:4. There is no extra rest between sets - Start every 1:30 for 100 s. Allow same recovery after last Start every: 45 for 50 s Fitness Test Prep Week 5-3 x 300 yard 50 yard intervals (GT = 1:00) - 3 x 200 yard 25 yard intervals (Goal Time =: 45) - 3 x 100 yard sprint (Goal Time =: 18) w/ 100 yard jog back - 3 x 50 yard sprint (Goal Time = :08) w/ 50-yard jog through Rest time: - Start every 3:00 for 300 s ( 1: 2 W: R/rep). Same recovery after last Start every 2:15 for 200 s ( 1: 2 W: R/rep). Same recovery after last Start every 1:30 for 100 s ( 1: 4 W: R/rep). Same recovery after last Start every: 45 for 50 s ( 1: 4 W: R/rep) There is no extra rest between sets Full Fitness Test on Week 6

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