Mount Field Hockey Summer Training

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1 Mount Field Hockey Summer Training This packet should be started on June 30th. Before June 30 th, players should be doing the two page workout that says Summer Workouts 2010 at the top. When agility #s are mentioned please see the separate agility sheet. The running portion of your workouts will always be less than 30 minutes (half of a varsity game). All of the running/agilities you will be asked to do will be game- like. Successful field hockey players are excellent at quickly changing direction and speed with and without a stick and ball. You are excused from the running portion of your workout on any camp days or days that you play hockey for at least 30 minutes. However, whether or not you play hockey or are at camp, we would still like you to do the strength portion of your workout (abs, back, leg exercises, and forearm exercises). The strength exercises are designed to improve your strength and prevent injuries. They will also help you to perform better when doing stickwork and agilities, which = playing field hockey. It is important that you do these workouts in the order that they are presented. Each day/week has a different focus (ex. Endurance, strength, agility, recovery from anaerobic activity). We would prefer that you do each day s workout all at one time, but if you are crunched for time you can be creative about how you fit your strength work in (ex. While watching TV, right before you go to sleep, right when you wake up, during a break at work, etc.) Ideally, stickwork should be done everyday. A player should possess the following fundamental skills: controlled dribble (ball on your stick); receive a flat or bouncing ball; forehand and reverse stick lifts; dodges (pulls and spins both directions); accurate push pass, hit, and aerial passes and shots; tight stickwork with fast hands and wrists (Indian dribble). I would like our players to be able to execute these skills while on the move at full speed. Having good vision (getting your eyes up) is also very important. Practice everything the way you want to perform it in a game under pressure. Each workout should always start with a dynamic warm-up and end with static stretching. Lastly, we know this packet may seem long and intimidating. Just take it one day at a time. If you do your best to follow the plan each day, you will find that things you thought were impossible will become easier and easier to do. It will never be easy, but you will be happy that you did it when pre- season starts. The only place success comes before work is in the dictionary.

2 6/30: 25 minute run (On runs aim for a pace of a 7-8 minute mile) Wall sits + Forearm stick spins: 4 sets of 30 seconds Stick is held in both hands straight out in front of you with elbows straight. As fast as you can turn the stick forwards and backwards using only movement from your fingers and wrists. At the same time your hips, knees, and ankles should be at 90 degree angles while sitting up against a wall. Pec Push- ups: 4 sets of 20 seconds Go for the entire 20 seconds. If you can t do anymore with your knees off the ground drop one or both knees in order to help you continue. Note: For push-ups, if you put your hands directly under your shoulders, you will work your triceps. If you put your hands wider than your shoulders you will work your pecs. 200 abs (Do a combination of any type of abdominal exercises that you want to do.) Superwoman: 2 sets of 1 minute Lay on your stomach with your arms straight out in front of you like you are pretending to fly. For one minute, hold your arms and legs up off the floor. Arms and legs should be straight the entire time. 7/1: 30 minute run Tricep push- ups: 4 sets of 20 seconds (see note from Day 1 about push- ups) If you put your hands closer together the level of difficulty increases. Easiest: hands directly under your shoulders. Most Challenging: hands together with thumbs and index fingers making a triangle. Walking lunges: Go a total of 400 yards. Take your breaks as you choose (ex. Every 25 yards); Hold weight in your hands to increase the level of difficulty.

3 Try to keep your upper body straight upright. Get low. Your back knee should almost brush the grass or be a few inches above the floor. Front knee and ankle should go to 90 degrees, with your knee directly over your ankle. Abs: 6 different types of exercises for 30 seconds each 7/2: 21 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 3 sets of the three intervals above. = 21 minutes Box jumps: 4 sets of 30 seconds with both feet at same time Box jumps are a speed drill. Do as many as you can in 30 seconds while staying in good balance. No resting in between jumps. Box should be at least 1.5 feet tall. Use a bench, stacked cinder blocks, a low wall, a bleacher, be creative. If you don t have something to use as a box, jump up stairs 2 at a time with both feet together and sprint down to the bottom of the stairs. Continue to go up and down the stairs for 30 seconds. One leg box jumps: 3 sets of 30 seconds on each leg If you are using stairs, do one stair at a time. Pec push- ups: 3 sets of 10 Fencing forearm exercise: Do 3 sets of 30 seconds for each arm. Grip stick all the way at the top and hold it straight out in front of you with the toe of the stick to the sky. Elbow should be straight. Move the toe of the stick up and down in a controlled manner using only your wrist to move it. 7/3: Rest. You should still do stickwork on rest days.

4 7/4: 21 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 3 sets of the three intervals above. = 21 minutes Long jumps with both feet together: Travel a total of 400 yards. Take breaks as you choose (ex. Every 50 yards). This is not a speed drill. This is about exploding off the ground to get as much distance as you can and having good form. When you take of and land your jumps you should be in good squat form. (Upper body upright so you don t stress your back. Knees over ankles and both at 90 degrees. Bicep curls: 3 sets of 10; Use between 7.5 and 15 pounds. Forearm stick spins: 4 sets of 30 seconds (see 6/30) 300 abs (Do a combination of any type of abdominal exercises that you want to do.) Superwoman: 3 sets of 45 seconds 7/5: 20 minute run Jump rope for 5 minutes trying not to stop at all. Mix up your footwork. (scissor jumps, rotate at your waist like skiing, one leg jumps, high knees, etc) Pec push- ups: 2 sets of 20. Then 2 sets of 10. Fencing forearm exercise. 2 times each arm to failure (see 7/2) Instead of moving your stick up and down, this time hold it out straight with toe to the sky to failure (until you can t hold it out anymore). Abs: 8 different exercises for 30 seconds each

5 7/6: Interval run 30 minutes: Run hard (not a sprint) 2 minutes then jog for 1 minute. Repeat this 2:1 ratio for 30 minutes. Superwoman: 4 sets of 45 seconds 7/7: Jump rope: 10 sets of 1 minute. Give yourself 1 minutes of rest in between sets. During the 1 minute rest period do a wall sit for 30 seconds. 400 abs (Do a combination of any type of abdominal exercises that you want to do.) 7/8: 28 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 4 sets of the three intervals above. = 28 minutes Pec push- ups: 4 sets of 30 seconds Forearm stick spins: 3 sets of 1 minute Abs: 10 different exercises for 30 seconds each 7/9: Interval run 30 minutes: Run hard (not a sprint) 2 minutes then jog for 1 minute. Repeat this 2:1 ratio for 30 minutes. Bicep curls: 3 sets of 10 Superwoman: 4 sets of 1 minute

6 400 abs (Do a combination of any type of abdominal exercises that you want to do.) 7/10: Rest Day (Stickwork should still be done) 7/11: Interval run 20 minutes: Run hard for 3 minutes then jog for 1 minute. Repeat this 3:1 ratio for 20 minutes. Tricep push- ups: 3 sets for 30 seconds Box jumps: 6 sets of 30 seconds with both feet at the same time One leg box jumps: 3 sets of 30 seconds on each leg 7/12: Interval sprint/walk 15 minutes: Sprint 100 yards then walk 100 yards. Repeat for 15 minutes. Walking lunges for 400 yards. Take breaks as you choose. Pec push- ups: 4 sets of 10 Forearm stick spins: 4 sets of 30 seconds 7/13: 28 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 4 sets of the three intervals above. = 28 minutes Superwoman: 3 sets of 1 minute Fencing forearm exercise: Do 3 sets of 30 seconds for each arm.

7 Grip stick all the way at the top and hold it straight out in front of you with the toe of the stick to the sky. Elbow should be straight. Move the toe of the stick up and down in a controlled manner using only your wrist to move it. Abs: 10 different exercises for 30 seconds each 7/14: Sprint up and down a set of stairs taking one step at a time for 1 minute. Do this for 5 sets with 1 minute rest in between sets. Then sprint up and down a set of stairs taking 2 steps at a time on the way up. Do 5 sets with 1 minute rest in between sets. Agility #1 (See agility index): Do this 6 times with 30 seconds rest in between each. Agility #2: 6 reps for 30 seconds. Rest for 30 seconds in between reps. Pec push- ups: 4 sets of abs (Do a combination of any type of abdominal exercises that you want to do.) 7/15: Rest day. (Stickwork should still be done) 7/16: Run 2 miles. Aim for a 7-8 minute mile pace. Sprints x 4 sets: 2 minutes rest in between each set One set = sprint up and back 25, 50, 75, and then 100 yards Work on having efficient pivots to save time and energy. Bicep curls: 4 sets of 10 Superwoman: 3 sets of 1 minute Forearm stick spins: 3 sets of 1 minute

8 7/17: Agility #3 cone set up will be used for all of your running today. Do 3 SETS of EACH of the following 4 agilities. Rest for 1 minute in between sets. SPRINT to the INSIDE of each cone, break down your steps, and TOUCH the cones. When you reach the last cone RUN straight back to the starting line. Concentrate on getting a good lateral push off with your outside leg (the one closest to the cone. Also try to get up to max speed in between each cone. SPRINT to the INSIDE of each cone. Always facing the same direction and staying very tight to the cone, do quick footwork to move in a counterclockwise direction around each cone. When you get back to the INSIDE of the cone SPRINT to the INSIDE of the next cone. When you reach the last cone RUN straight back to the start line. Concentrate on quick footwork and on looking up ahead of you, not down at the cone, while doing it. Getting low and staying in control of your upper body will help you with your footwork. SPRINT to the INSIDE of each cone. At each cone, jump laterally over the cone to the outside of the cone and then jump back to the inside of the cone with both feet together. Then SPRINT to the INSIDE of the next cone and repeat the lateral jumps. After completing your jumps over the last cone, RUN back to the start. Stand at Start #2 facing the first cone with your stick in your hands. SPRINT to cone 1. As you approach the cone, break down your steps and get your stick low to protect your feet in good defensive positioning. When you reach the cone, drop step and RUN to cone 2 keeping your stick low to protect your feet as though you are forcing the player you are defending to the right. When you reach cone 2, SPRINT to cone 3. At cone 3, you will

9 again get into a good defensive stance, drop step, and RUN to cone 4 with your stick low as if forcing a girl you are defending to the right. (Basically, you SPRINT to every odd numbered cone and drop step and RUN forcing right with your stick down towards all the even numbered cones.) When you reach cone 9, RUN back to the start #2. Abs: 10 different exercises for 30 seconds each Tricep push- ups: 3 sets for 30 seconds each 7/18: 28 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 4 sets of the three intervals above. = 28 minutes Superwoman: 3 sets of 1 minute Fencing forearm exercise: Do 3 sets of 30 seconds for each arm. Grip stick all the way at the top and hold it straight out in front of you with the toe of the stick to the sky. Elbow should be straight. Move the toe of the stick up and down in a controlled manner using only your wrist to move it.

10 7/19: Put 5 cones out in a straight line with 5 yards between each cone. Starting at the first cone, dribble the ball as fast as possible (sprinting) out to and around the second cone and back to the first cone. Then immediately dribble out to and around the third cone and back to the first cone. Repeat to this to the 4 th and 5 th cones. Basically, you will be doing suicides while dribbling the ball going 5, 10, 15, and then 20 yards out. Do this 4 times with 2 minutes rest in between each set. Keep your dribble controlled out in front of your feet and try to keep your eyes up as much as possible. Make your turns around the cone tight. Put two cones out 25 yards apart. The following sprint should be done 3 times with 3 minutes rest in between each set. Your goal is to complete the sprint in less than 1 minute 15 seconds. You do NOT have to touch the cones with your hands. Sprint up and back between the two cones 6 times. That means you are running the 25 yard distance 12 times. The key to finishing in time is to have efficient pivots and to get up to full speed quickly after each turn. Division 1 college players should be able to do a set in under 62 seconds with a rest period of 2 minutes. Do the nine cone drill 3 times for 2 minutes. Rest 2 minutes in between sets. All returning players should know this one. See agility #5 for cone set up. Pec push- ups: 3 sets of 10 7/20: Rest day. (Stickwork should still be done)

11 7/21: Interval run 20 minutes: Run hard for 3 minutes then jog for 1 minute. Repeat this 3:1 ratio for 20 minutes. Set cones up according to agility #4. 5-Point drill: Starting outside of all of the cones, SPRINT to TOUCH the center cone. Then SPRINT to TOUCH one of the outside cones and back to TOUCH the center cone. The center cone should be TOUCHED before and after TOUCHING each of the 5 outside cones, so you start and end by touching the center cone. Do this drill 5 times with 1 minute rest in between sets. Aim to beat your time each time you do this. Staying low makes this drill faster. Superwoman: 3 sets of 1 minute Abs: 10 different exercises for 30 seconds each 7/22: Sprints x 4 sets: 2 minutes rest in between each set. Stick and ball needed. One set = up and back 25, 50, 75, and then 100 yards Speed dribble a ball on your way up. Then pick up your ball and sprint back to the start. Then set your ball down and speed dribble up to the next distance, pick up your ball, and sprint back to the start. Nine cone drill: 5 times for 2 minutes. Rest 2 minutes in between sets. See agility #5. Put your stick on the ground. Do 2 sets of each jumping with both feet together. Each set=30 seconds with 30 seconds rest in between sets.

12 1. Forwards and backwards; 2. Lateral jumps (left to right). So you are doing a total of 4 sets. Then do 2 sets (jumping on one leg) of each for each leg. Each set = 30 seconds with 30 seconds rest in between sets. 1. Forwards and backwards; 2. Lateral jumps (left to right) So you are doing a total of 4 sets on each leg, which is a total of 8 sets. 300 abs of your choice 7/23: 28 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 4 sets of the three intervals above. = 28 minutes Superwoman: 3 sets of 1 minute Fencing forearm exercise: Do 3 sets of 30 seconds for each arm. Grip stick all the way at the top and hold it straight out in front of you with the toe of the stick to the sky. Elbow should be straight. Move the toe of the stick up and down in a controlled manner using only your wrist to move it. 7/24-7/27: Camp 7/28: Rest day. (Stickwork should still be done) 7/29: Interval run 30 minutes: Run hard (not a sprint) 2 minutes then jog for 1 minute. Repeat this 2:1 ratio for 30 minutes. Bicep curls: 3 sets of 10 Tricep push- ups: 2 sets of 10

13 7/30: Run 1 mile. Aim to finish in 7 minutes. Put two cones out 25 yards apart. The following sprint should be done 3 times with 3 minutes rest in between each set. Your goal is to complete the sprint in less than 1 minute 15 seconds. You do NOT have to touch the cones with your hands. Sprint up and back between the two cones 6 times. That means you are running the 25 yard distance 12 times. Abs: 10 different exercises for 30 seconds each Forearm stick spins: 3 sets of 1 minute

14 7/31: Agility #3 cone set up will be used for all of your running today. Do 3 SETS of EACH of the following 4 agilities. Rest for 1 minute in between sets. SPRINT to the INSIDE of each cone, break down your steps, and TOUCH the cones. When you reach the last cone RUN straight back to the starting line. Concentrate on getting a good lateral push off with your outside leg (the one closest to the cone. Also try to get up to max speed in between each cone. SPRINT to the INSIDE of each cone. Always facing the same direction and staying very tight to the cone, do quick footwork to move in a counterclockwise direction around each cone. When you get back to the INSIDE of the cone SPRINT to the INSIDE of the next cone. When you reach the last cone RUN straight back to the start line. Concentrate on quick footwork and on looking up ahead of you, not down at the cone, while doing it. Getting low and staying in control of your upper body will help you with your footwork. SPRINT to the INSIDE of each cone. At each cone, jump laterally over the cone to the outside of the cone and then jump back to the inside of the cone with both feet together. Then SPRINT to the INSIDE of the next cone and repeat the lateral jumps. After completing your jumps over the last cone, RUN back to the start. Stand at Start #2 facing the first cone with your stick in your hands. SPRINT to cone 1. As you approach the cone, break down your steps and get your stick low to protect your feet in good defensive positioning. When

15 you reach the cone, drop step and RUN to cone 2 keeping your stick low to protect your feet as though you are forcing the player you are defending to the right. When you reach cone 2, SPRINT to cone 3. At cone 3, you will again get into a good defensive stance, drop step, and RUN to cone 4 with your stick low as if forcing a girl you are defending to the right. (Basically, you SPRINT to every odd numbered cone and drop step and RUN forcing right with your stick down towards all the even numbered cones.) When you reach cone 9, RUN back to the start #2. Superwoman: 4 sets 1 minute Tricep push- ups: 3 sets for 30 seconds each 8/1: Interval sprint/walk 15 minutes: Sprint 100 yards then walk 100 yards. Repeat for 15 minutes. Nine cone drill: 4 times for 2 minutes. Rest 2 minutes in between sets. See agility #5 Wall sits + Forearm stick spins: 4 sets of 30 seconds Stick is held in both hands straight out in front of you with elbows straight. As fast as you can turn the stick forwards and backwards using only movement from your fingers and wrists. At the same time your hips, knees, and ankles should be at 90 degree angles while sitting up against a wall. 8/2: 28 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 4 sets of the three intervals above. = 28 minutes Superwoman: 3 sets of 1 minute Pec push- ups: 4 sets of abs of your choice 8/3:

16 Interval run 20 minutes: Run hard for 3 minutes then jog for 1 minute. Repeat this 3:1 ratio for 20 minutes. 5 Point Drill: see 7/26 and agility #4 Do this 5 times with 1 minute rest in between each set. Fencing forearm exercise: Do 3 sets of 30 seconds for each arm. Grip stick all the way at the top and hold it straight out in front of you with the toe of the stick to the sky. Elbow should be straight. Move the toe of the stick up and down in a controlled manner using only your wrist to move it. Tricep push- ups: 2 sets of 12 8/4: Rest day. (Stickwork should still be done) 8/5: Sprints x 4 sets: 2 minutes rest in between each set One set = sprint up and back 25, 50, 75, and then 100 yards Jump rope: 6 sets of 1 minute. Give yourself 1 minutes of rest in between sets. During the 1 minute rest period do a wall sit for 30 seconds. 400 abs (Do a combination of any type of abdominal exercises that you want to do.) 8/6: Put 5 cones out in a straight line with 5 yards between each cone. Starting at the first cone, dribble the ball as fast as possible (sprinting) out to and around the second cone and back to the first cone. Then immediately dribble out to and around the third cone and back to the first cone. Repeat to this to the 4 th and 5 th cones. Basically, you will be doing suicides while dribbling the ball going 5, 10, 15, and then 20 yards out. Do this 4 times with 2 minutes rest in between each set. Keep your dribble controlled out in front of your feet and try to keep your eyes up as much as possible. Make your turns around the cone tight.

17 Put two cones out 25 yards apart. The following sprint should be done 3 times with 3 minutes rest in between each set. Your goal is to complete the sprint in less than 1 minute 15 seconds. You do NOT have to touch the cones with your hands. Sprint up and back between the two cones 6 times. That means you are running the 25 yard distance 12 times. Do the nine cone drill 3 times for 2 minutes. Rest 2 minutes in between sets. All returning players should know this one. See agility #5 for cone set up. Pec push- ups: 3 sets of 10 Superwoman: 2 sets for 1.5 minutes 8/7: 28 minute interval run Run/jog for 2 minutes then sprint (all out 100%) for 10 seconds. Run/jog for 2 minutes then sprint for 20 seconds. Run/jog for 2 minutes then sprint for 30 seconds. Repeat for a total of 4 sets of the three intervals above. = 28 minutes Wall sits + Forearm stick spins: 4 sets of 30 seconds Stick is held in both hands straight out in front of you with elbows straight. As fast as you can turn the stick forwards and backwards using only movement from your fingers and wrists. At the same time your hips, knees, and ankles should be at 90 degree angles while sitting up against a wall. Abs: 10 different exercises for 30 seconds each 8/8: Interval sprint/walk 15 minutes: Sprint 100 yards then walk 100 yards. Repeat for 15 minutes. Agility #1 (See agility index): Do this 6 times with 30 seconds rest in between each. Agility #2: 6 reps for 30 seconds. Rest for 30 seconds in between reps. Bicep curls: 3 sets of 10 Tricep push- ups: 2 sets for 30 seconds

18 8/9: Interval run 30 minutes: Run hard (not a sprint) 2 minutes then jog for 1 minute. Repeat this 2:1 ratio for 30 minutes Superwoman: 3 sets of 1 minute

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