Coach Eighmey Zeeck Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org Twitter: @FHOConnell Bishop O Connell High School Field Hockey Summer 2016 Workout
Athletes, Welcome to the first inaugural summer workout for the Knights Field Hockey Program. We are excited to stay in shape, stay fit, and be prepared for the Fall Season! Please read this packet very carefully and be sure to email the coaching staff if you have any questions, comments, or concerns. For anyone who is traveling throughout the summer a majority of these workouts can be done anywhere outside. Before beginning any of the conditioning please make sure you take the time to do a proper dynamic warm up and stretch any muscles that feel tight. Afterwards, always take the time to stretch and perform a proper cool down. Please stay hydrated during this training and remember to eat a well balanced diet, this combination will help you tremendously. Again, please avoid working out during the heat of the day. If you have any questions about the various exercises please google them or email the coaching staff to ask for an explanation. Finally, remember to push yourself. You will never get any better and see real results if you do not challenge yourself. Here are the times that you are expected to meet upon the first day of tryouts on August 15, 2016: 1 mile 7minutes 30 seconds or less 50 yard dash under 15 seconds 30 yard dash under 10 seconds GOOD LUCK! Coach Zeeck
Ab Workout To be done DAILY 30 crunches 30 bicycle crunches (30 on each side) 30 toe touches 15 flutter kicks (20 on each leg) 30 heel touches (30 on each side) 3 superman s hold for 30 seconds, 10 second break in between each one 3 prone planks hold for 30 seconds, 10 second break in between each one Tempo Run You can use a soccer field, a track, or get creative and use light posts. When using a soccer field you will sprint the sidelines at full speed and jog the end lines. NO WALKING. Shoot for one time around to take no more than 3 minutes. If you are using a track sprint the straight away and jog the curves, if using light posts or mail boxes alternate so that every other post you sprint, every other post you jog. Hill Run Find a hill, needs to be a good incline and longer distance. Start at the bottom and you will sprint, using your arms and legs for power, up the hill at full speed. Jog down. No resting in between, treat it like a game situation you suddenly have to sprint after a 50/50 ball. Use the jog down the hill as your recovery period. Fartlek Run Run for the time stated, NO WALKING. Start off jogging and then sprint every 2 minutes. So you would start jogging, when your watch changes to 2 minutes you sprint, when it gets to 4 minutes you jog, when you get to 6 you sprint, etc. 200 Yard Shuttle Start on the end line, sprint to the 50 yard line and back X 2. Rest for 1 minute in between each shuttle.
Week 1 Day 1: Run for 15 minutes no walking, jogging is fine 10 mountain climbers (proper mountain climbers!) 20 jumping jacks Push ups x 10 you can do girl style, as long as you do them properly Day 2: Tempo Run 6 laps 50 yard dash x 3 30 second break in between each one 10 burpees 4 held squats 30 seconds each with a 15 second rest in between. 20 jumping jacks Push ups x 10 Day 3: Run for 15 minutes no walking, jogging is fine 30 yard dash X 2 20 second rest in between each one 10 Tuck jumps Push ups x 11 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 20 lunges, each leg Push ups x 12 4 held squats 45 seconds with a 15 second rest in between Push ups x12
Week 2 Day 1: Run for 20 minutes no walking, jogging is fine 10 star jumps (it helps to yell I m a star! ) Push ups x 12 Day 2: Hill Run 5 times 50 yard dash x 3 30 second break in between each one 20 jumping jacks Push ups x 12 Day 3: Run for 20 minutes no walking, jogging is fine 100 yard dash X 2 20 second rest in between each one 10 tuck jumps Find a sidewalk or stair and do toe touches for 1 min X 3 with 15 seconds of rest in between Push ups x 13 Day 4: Fartlek Run 10 minutes 200 yard shuttle X 4 20 lunges, each leg 10 calf raises Push ups x 13 5 held squats 45 seconds with a 15 second rest in between Push ups x14
Week 3 Day 1: Run for 25 minutes no walking, jogging is fine 12 mountain climbers Push ups x 15 Day 2: Tempo Run 8 laps 50 yard dash x 4 30 second break in between each one 12 burpees 4 held squats 50 seconds each with a 15 second rest in between. Push ups x 15 Day 3: Run for 25 minutes no walking, jogging is fine 50 yard dash X 3 20 second rest in between each one 10 frog jumps Push ups x 16 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 25 lunges, each leg Push ups x 16 4 held squats 50 seconds with a 15 second rest in between Push ups x17
Week 4 Day 1: Run for 30 minutes no walking, jogging is fine 10 star jumps Push ups x 17 you can do girl style, as long as you do them properly Day 2: Hill Run 6 times 30 yard dash x 4 30 second break in between each one 20 jumping jacks Push ups x 18 Day 3: Run for 30 minutes no walking, jogging is fine 100 yard dash X 2 20 second rest in between each one 10 tuck jumps Find a sidewalk or stair and do toe touches for 1 min 30 seconds X 3 with 15 seconds of rest in between Push ups x 18 Day 4: Fartlek Run 12 minutes 200 yard shuttle X 5 22 lunges, each leg 10 calf raises Push ups x 19 5 held squats 45 seconds with a 15 second rest in between Push ups x19
Week 5 Day 1: Run 2 miles no walking, this should be done in under 20 minutes 15 mountain climbers Push ups x 20 Day 2: Tempo Run 8 laps 50 yard dash x 4 30 second break in between each one 12 burpees 4 held squats 55 seconds each with a 15 second rest in between. 20 jumping jacks Push ups x 20 Day 3: Run 2.5 miles no walking, under 22 minutes 30 yard dash X 5 20 second rest in between each one 12 Tuck jumps Push ups x 21 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 25 lunges, each leg Push ups x 21 4 held squats 55 seconds with a 15 second rest in between Push ups x 22
Week 6 Day 1: Run 3 miles in under 30 minutes no walking 12 star jumps Push ups x 23 Day 2: Hill Run 6 times 50 yard dash x 4 30 second break in between each one Push ups x 23 Day 3: Run for 3 miles in under 27 minutes no walking 100 yard dash x 3 20 second rest in between each one 12 tuck jumps Find a sidewalk or stair and do toe touches for 1 min 30 seconds X 3 with 15 seconds of rest in between Push ups x 24 Day 4: Fartlek Run 14 minutes 200 yard shuttle X 6 25 lunges, each leg Push ups x 24 5 held squats 60 seconds with a 15 second rest in between Push ups x25
Week 7 Day 1: Run 2.5 miles no walking 15 mountain climbers Push ups x 25 Day 2: Tempo Run 10 laps 50 yard dash x 5 30 second break in between each one 15 burpees 5 held squats 60 seconds each with a 15 second rest in between. Push ups x 26 Day 3: Run 2 miles no walking 30 yard dash X 4 20 second rest in between each one 15 Tuck jumps Push ups x 26 Day 4: 100 yard ladder Sprint 100 yards (full field) and back, sprint 90 yards and back.sprint 50 yards and back, etc (the first sprint should take no more than 20 seconds) 25 lunges, each leg Push ups x 27 5 held squats 60 seconds with a 15 second rest in between Push ups x 27
Week 8 Day 1: Run 1.5 miles no walking 15 star jumps Push ups x 28 Day 2: Hill Run 8 times 50 yard dash x 4 30 second break in between each one Push ups x 28 Day 3: Run 1 mile no walking 100 yard dash X 4 20 second rest in between each one 15 tuck jumps Find a sidewalk or stair and do toe touches for 1 min 30 seconds X 3 with 15 seconds of rest in between Push ups x 29 Day 4: Fartlek Run 16 minutes 200 yard shuttle X 5 25 lunges, each leg Push ups x 29 5 held squats 45 seconds with a 15 second rest in between Push ups x 30