June 2016 Pioneer Field Hockey Summer Training

Transcription

1 June 16 Pioneer Field Hockey Summer Training Summer Kickoff! 5-7 pm i Journal Time! minute run s: 10 push ups, 10 burpies, 30 second planks minute Run utes do core - 10 push ups - 10 kick outs - 10 seconds plank Training #1 Enjoy the Day! (include core) Find a motivational quote and get inspired! Review your Goals Base Pace x 10 min Pick up x 2 min All out x 2 min 30

2 July 16 Summer Training 1 3 mile Run Find a peaceful path a teammate your running shoes/new BFF 2 30 minute run it up (15 push ups; 15 kick outs; 15 sec planks) Your choice Be a champion Nothing glamorous just real so work! Happy July 4 th Official Pioneer Athletics Off week ½ mile stride 0/jog 0 1/2 mile stride 1oo/jog 100 ½ mile stride 50/jog 50 2 x 0; 4 x 100; Base Pace x 10 min Pick up x 2 min All out x 2 min Training #2 Your Choice Be a champion 10 RE-CHARGE! Find a motivational quote for your journal 11 Training # PiHi Tri 15 min Bike/Swim/Run CORE! x 0; 4 x 100; 16 minute run s: 10 push ups, 10 burpies,30 second planks Send it to a teammate! 17 Summer!!! Just gotta love it!!! Pack it Up! Don t forget toothbrush Stick, positive power! Pre-Camp Journal time 21 Day 1 Team Camp Be the difference Positive Attitude Best Effort Compete Best Manners 22 Day 2 Pride! Team Work Ethic Love It! Day 3 Team Camp TEAMWORK! Bring out the Best in!! Compete! Hike, bike, boat Enjoy the great outdoors!!! Training #3! Training # minute Run kick outs/pushups 30 sec planks 30/31 Your Choice Be a champion

3 August 16 - Summer Training Big Month! 16! Gotta Love It!!! 1 2 x 0; 4 x 100; minute run ( it up)15 push ups; 15 kick outs; 15 sec planks) 4 5 PiHi Tri 15 min Bike/Swim/Run CORE! 6 Training # Journal Time: -Inspirational Quotes 2 x 0; 4 x 100; ( Pioneer Field Hockey Team Meeting For Athletes 4-5 pm Pioneer 16 Begins!!! Day am Day 2 Day 3 Pioneer Field Hockey Car Wash 8am-3 pm 14 Journal Time: -Inspirational Quotes Everyone - Team Placement (Varsity only) Times TBD Varsity Scrimmage v Donegal 7-11 am at Ocker Field GAME DAY 16! Varsity Play Day! Novi (A) (A) Worthington and Watterson Game Day (H) Sacred Heart Game Day (H) Marian

4 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 *** 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 1 minute on/ 1 minute jog for minutes Total Running Time = 33 minutes Training #4 (Warm up/do this workout 4 x with 2 minute rest between/cool down) 100/100 Sprint 100 yards up, touch the line, sprint 100 yards back. Walk up yards to the. Walk time = rest time. 75/75 Sprint from the to the endline (75 yards), touch the line, sprint back to the. 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. Walk time = rest time. / Sprint from the to the endline ( yards), touch the line, sprint back to the. Walk all the way back to beginning. 2 minute rest/ 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

5 Pioneer Field Hockey () Tips: Training and Fitness are the 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; 0 = 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 : 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: push ups planks kick outs leg lifts bridges Any exercise that works on your abs and makes you strong. Gotta Love It: Self Explanatory J