Concord Field Hockey Summer Workout

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1 Hello All CHSFH Players, Concord Field Hockey Summer Workout Welcome to Concord! We have an amazing school with hard working, fun student athletes that should make your experience here special. We look forward to meeting all the incoming freshman who will be joining our Raider Hockey family this fall. Preparation for success is critical and therefore we need to cover a few items in preparation for the upcoming fall field hockey season. 1) Preseason starts Thursday, August 15 th. Double session times are as follows: Arrive 8:15am First Session 8:30 11:30 Lunch (everyone stays on campus) Second Session 1:00 3:00 Double sessions will continue for the rest of the week 8/15 8/20; the Raider Rumble is Saturday August 17 th, and Sunday the 18 th is a day off. Single sessions from 3:00 5:00 will follow until the start of the school year when practice will move to 2:45 4:45 each day. The remaining schedule will be available in August and will be given out at the Parent Meeting before the season starts. Please note our game schedule on raiderssports.com for planning purposes. *The schedule is subject to change. 2) Please put Thursday, August 15 th on your calendar, and make sure to have your physicals (on DIAA forms) turned into the Concord School Nurse prior to this date. The wellness center is currently scheduling appointments for FREE/low cost (possibly $20) physicals in August please sign up now as space is limited! Our traditional parent meeting will occur following the All-Sports meeting on Tuesday August 13 th at 7:00 pm. This is a required sports meeting for athletes and parents, and will discuss sportsmanship, schedules and Concord athletic initiatives. 3) Summer workout packets: It is our expectation that players arrive to pre-season in shape. This means you should be able to run about 40 minutes without stopping (at least 3-4 miles) and be able to do multiple wind sprints. Players are encouraged to gradually build up to this amount of running, starting with a mile or two in late June/early July. Working with another hockey player or friend will help make this easier. Players should also work on increasing their level of speed (sprinting) through interval training. I have provided you with a guideline that will help prepare you this summer. 4) For those of you available, we will be holding Senior Summer Workouts starting in June at Concord High school. These workouts will continue on various days and times throughout each week, as dictated by the seniors and captains based on team feedback/schedules. Please make sure we have your too keep you in the loop. All are welcome to attend. Tuesday June 18 th 9:00-11:00 we have set up to have set up a clinic with Andy Sedar from Torque Athletics. He will instruct proper plyometric, agility, and speed movements/form. The cost is $5 per player. This clinic will benefit all players as we will incorporate these lessons throughout the entire summer workout and upcoming season. I hope you can join Andy and me at Concord Track on the 18 th for this clinic. It is required to have your physical prior to starting these workouts. Many players have requested additional field hockey training, so I have arranged for 2 clinics to be held at CHS; July 14 th Shooting/Scoring and goalies July 28 th from 9:00 to 1:00 Defense Skills and goalies. These are headed by college coaches and players with Advance Forward Field Hockey (advanceforwardfh.com). The cost $50 per clinic covers insurance, field rental, and instruction. It is an awesome way to hone playing skills this summer and will give our team a leg up come season if many participate. Please feel free to invite players from other teams to the Advance Forward Clinics. 5) Lastly, we will be taking time on Tuesday August 13 th (1:00-3:30pm) to do a team bonding activity, tubing down the Brandywine with Wilderness Canoes strictly for fun and team camaraderie. We are asking for players to sign up by Thursday June 13 th so that we can reserve space with Wilderness Canoes. We realize that incoming freshmen will receive this information late, and so you may me at any time to sign up. Coach Sandra Wermus Please contact me if you have any questions: sandra.wermus@bsd.k12.de.us

2 CHSFH Summer Workout Please use the following plyometric, agility, and speed training drills to complete your summer workout. The calendar will offer specific ideas for establishing a training routine that if followed, will properly prepare you for a successful season. Bottom line, we are only as good as our weakest player and the team needs all players to arrive to preseason in shape. It is the conditioning you do during the summer that will set up our season; in season we can focus on stick skills and maintenance conditioning. Dynamic Stretching Warm-Ups Studies show that the new way of stretching (dynamic stretching) increases power, flexibility and range of motion, and may reduce injuries. In one study of female collegiate soccer players, non-contact ACL injuries were reduced by nearly half among players who followed a warm-up program that included both dynamic stretching exercises and static stretching. Jog to midline of field and back (50 yards) Jog backward 25 yards, turn jog forward 25 yards Warm-Up Side shuffle 25 yards, ½ turn side shuffle 25 yards using opposite muscle group Quadricep Stretch: bring heel to butt, hold for 3 seconds, step forward and switch legs 15 yards Straight-leg march (hamstrings and gluteus muscles): kick one leg straight out in front, with the toes flexed and pointed straight up; reach the opposite arm to the upturned toes; drop the leg and repeat with the opposite leg and arm repeat sequence at least 6 or 7 times Scorpion (lower back, hip flexors and gluteus muscles) Lie on stomach with arms outstretched and feet flexed so only toes are touching ground Kick right foot toward left arm, then kick left foot toward right arm Begin slowly and repeat up to 12 times Handwalks (shoulders, core muscles, hamstrings) Stand straight with legs together Bend over until both hands are flat on ground "Walk" with hands forward until back is almost extended Keeping legs straight, inch feet towards hands Walk with hands forward again Repeat 5 or 6 times. Calf Stretch: Bend left leg, place right heel forward with toes flexed and gently lean down towards toes (swtich) Repeat 5-7 times

3 Plyometrics Plyometric exercises are specialized, high intensity training techniques used to build power and speed, improve coordination and agility. Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). It is important to note that these exercises are not endurance exercies; therefore they should not exhaust a player physically. It is important to recognize that these are high risk exercises and if performed incorrectly or performed without a solid base of training, plyometrics can increase the risk of injury. Therefore, we will offer a training day in June to properly teach the mechanics of our plyometric drills. The most important aspect of a safe and effective plyometric program is developing a safe landing technique; it must be soft. When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a straight hip. By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. The other key to proper landing is to avoid any twisting or sideways motion at the knee.. Safety Tips: Warm up thoroughly before starting plyometrics Start slowly with small jumps and gradually build up Land softly (see above) to absorb shock Allow plenty of rest between plyometric workouts Stop immediately if you feel any pain in your joints * Elizabeth Quinn on Sports Medicine

4 Plyometric Drills Plyometric Workout A: (ACL Injury Prevention Workout) 1) Lateral Hops over Cone (2 x 6 reps) Purpose: Increase power/strength emphasizing neuromuscular control. Stand with a 6" cone to your left. Hop to the left over the cone softly landing on the balls of your feet land bending at the knee. Repeat this exercise hopping to the right. 2) Forward/Backward Hops over cone (2 x 6 reps) Purpose: Increase power/strength emphasizing neuromuscular control. Hop over the cone/ball softly landing on the balls of your feet and bending at the knee. Now, hop backwards over the ball using the same landing technique. Be careful not to snap your knee back to straighten it. You want to maintain a slight bend to the knee. 3) Single Leg hops over cone (2 x 6 reps) Purpose: Increase power/strength emphasizing neuromuscular control. Hop over the cone/ball landing on the ball of your foot bending at the knee. Now, hop backwards over the ball using the same landing technique. Be careful not to snap your knee back to straighten it. You want to maintain a slight bend to the knee. Now, stand on the left leg and repeat the exercise. 4) Vertical Jumps with headers (2 x 6 reps) Purpose: Increase height of vertical jump. Stand forward with hands at your side. Slightly bend the knees and push off jumping straight up. Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee. 5) Scissors Jump (2 x 6 reps) Purpose: Increase power and strength of vertical jump. Lunge forward leading with your right leg. Keep your knee over your ankle. Now, push off with your right foot and propel your left leg forward into a lunge position. Be sure your knee does not cave in or out. It should be stable and directly over the ankle. Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.

5 Plyometric Workout B: 1) Power skips (2 x 25 yards) swing the arms, drive the knees high, get high, power 2) Double Leg Hops (2 x 10 yards) drive from legs, tuck knees in and bring heels to touch your bottom; focus on number not distance 3) Individual Broad Jumps (2 x 6 jumps) swing arms, drive from knees in squatting position, use full body to leap forward as far as possible; gain balance and repeat 4) Side Jumps (2 x 10 jumps) jump laterally (side to side) exploding from a low position/squat to a low position/squat; challenge yourself to be consistent with distance and at least 1 ½ to 2 yards apart with jumps 5) Grapevine (2 x 25 yards) Cross over and back, swivel hips, stay low 6) Backpedal (2 x 25 yards) Quick steps, stay low, keep your shoulder forwards and down 7) Backpedal reach (2 x 25 yards) Quick steps, stay low, shoulders forward and down, reach out with back foot for Distance

6 Plyometric Workout C: 1) Power skips for distance (2 x 25 yards) swing the arms, drive the knees, drive forward with bottom foot for distance and power 2) Alpine hops (2 x 12) Place stick on ground, hop over side to side as if skiing bumps/moguls 3) Consecutive broad jumps (2 x 4) swing arms, drive from knees in squatting position, use full body to leap forward and immediately move into next jump from landing position 4) Lateral Hurdle Hops (2 x 12) Place stick on ground, hop over side to side bringing knees to chest during each jump; work to decrease ground time while maintaining balance 5) High Knees Drive knees high, pump the arms, and maintain upright posture 6) Backpedal (2 x 25 yards) Quick steps, stay low, keep your shoulder forwards and down 7) Backpedal reach (2 x 25 yards) Quick steps, stay low, shoulders forward and down, reach out with back foot for distance

7 Plyometric Workout D: 1) Power skips for distance (2 x 25 yards) swing the arms, drive the knees, drive forward with bottom foot for distance and power 2) Broad jump with tuck (2 x 3) swing arms, drive from knees in squatting position, use full body to leap forward as far as possible; land and jump straight up tucking knees to chest; land and repeat combination 3) Front/Back Hurdle hops (2 x 12) Place stick on ground, hop over forward and backward; work to decrease ground time while maintaining balance 4) Lateral Broad Jumps (2 x 6) swing arms, drive from knees in squatting position, use full body to leap laterally (sideways) as far as possible; gain balance and repeat in opposite direction 5) Box Jumps (2 x 5) Find a box or bleacher and from a squatting position use your legs and arms to jump onto the box/bleacher step and step down; land with both feet even and legs bent 6) Sprint Bounding (2 x 20 yards) Use arms and legs to bound forward, driving from one leg to another (picture an extended stride with hang time) 7) Butt Kicks (2 x 20 yards) Knee forward, heel up to butt, pump arms 8) Grapevine (2 x 25 yards) Cross over and back, swivel hips, stay low

8 Agility Workouts Agility skill exercises are designed to activate the nervous system and train your body to respond quickly on the field. Agility A Day: Forward/backward running: x 3 Purpose: Increase dynamic stability of the ankle/knee/hip complex. What to do: backpedal 15 yards /1.5 turn /sprint/15 yards turn/15 yards x 4 Starting at the first cone/line, backpedal At second cone, turn 1 ½ times around, sprint forward to the third cone/line, At third cone, turn 1 ½ times around, and backpedal to the fourth cone/line, sprint forward to the fifth 1x _ 2x _ 3x 4x 5x Line to Line x 3 Purpose: To encourage proper technique/stabilization of the outside planted foot to deter the position from occurring. Straddle center line Sprint 5 yards to the right, and touch the line with right hand Pivot off right foot and sprint 10 yards to left touch line with left hand Pivot off left foot and sprint through center/finish EKG x 3 Cx Dx!!!! AX Bx Ex FX #1: sprint from A to B, shuffle B to C, touch ground with left hand; shuffle C back to B, sprint B to E, side shuffle to D touch line with left hand; sprint D to E ; sprint through on E to F #2: Sprint/backpedal/sprint/sprint/backpedal, sprint, sprint #3: Sprint through every segment Diagonal runs Purpose: To encourage proper technique/stabilization of the outside planted foot to deter the position from occurring. Face forward and run to the first cone on the left. Pivot off the left foot and run to the second cone. Now pivot off the right leg and continue onto the third cone. Make sure that the outside leg does not cave in. Keep a slight bend to the knee and make sure the knee stays over the ankle joint.

9 Agility B Day: Bounding run (20 yds): x 2 Purpose: To increase hip flexion strength/increase power/speed. Starting on the near sideline, run to the far side with knees up toward chest. Bring your knees up high. Land on the ball of your foot with a slight bend at the knee and a straight hip. Box drill: 2 sets of 5 starting on the bottom left cone; 2 x 5 starting on bottom right (reverse) Square drill (sprint, shuffle/back/shuffle/sprint ) Triangle Drill Backpedal from cone A to cone B C B Shuffle from Cone B to Cone C Sprint from Cone C through Cone A Repeat reps in opposite direction (move cone A to opposite C) A C Day: Alpine drill: cut around 7 cones (spaced 5 yards wide and 5 yards long) bx dx fx ax cx ex gx Starting at cone a sprint around consecutive cones to finish Backpedal/sprint on angles alternating cones Shuffle/sprint on angles alternating cones Sprint25 yards/full turn at 25/sprint to 50 yard line (2x)

10 T Drill x 2 Start in backpedal, facing away from the drill with start cone to the left of body. Backpedal from D to B. Go around B and shuffle to C. Touch cone C with left hand then suffle to A and touch cone A with right hand. Sprint from A cone around cone B, then sprint throught he finish at cone D Be sure to repeat the drill in the opposite direction. Fartlek Runs Fartleks are a combination of intense runs alternated with modified rests performed at various speeds and distances. This resembles the movements in a game. For the jog/sprint: jog 30 seconds then sprint at 90% for 10 seconds for duration of time. Day A Day B Day C 3 minute jog 5 minute jog 6 minute jog 1 minute ½ speed run 2 minute ½ speed run 3 ½ minute run 2 minute jog 4 minute jog 4 minute jog 4 minute jog/sprint 4 minute jog/sprint 5 minute jog/sprint 3 minute ½ speed run 3 minute ½ speed run 4 minute ½ speed run 2 minute jog 5 minute jog 5 minute jog 1 minute 80% run 1 minute 90% run 30 seconds full run 3 minute jog 3 minute jog 3 minute jog

11 Speed/Agility Drills These drills should develop speed. Some still have an agility component. A Day A Skips (High knee skips) 2 x 25 yards B Skips (Kick out skips) 2 x 25 yards (high knees, extend leg out on downward cycle) C Skips (Coordination skips) 2 x 15 yards ( forward up, down, side up out, forward up down and switch legs to repeat pattern) Karyoke Grapevine 2 sets of 3 x 50 yard full sprints B Day: High knee skips 2 x 25 yards Kick out skips 2 x 25 yards (high knees, extend leg out on downward cycle) Coordination skips 2 x 15 yards ( up down, up out, switch legs and repeat) Quick knees (high knees, upright posture, quick feet decrease ground time) Butt kicks (upright posture heels lifted to under butt; you are more upright with knee in front) Single leg hop 2 x 15 yards (this is a power drill where you start on one leg, with other leg bent and back; use arms and bent knee to drive forward jumping on same leg, landing on same leg; switch legs on way back 2 legged jump(this is same as above, but you use both legs, start with bent legs; use arms and leg muscles to drive forward jumping, and immediately jumping again following short landing time Shuttles: x 3 sets C Day High knee skips 2 x 25 yards Kick out skips 2 x 25 yards (high knees, extend leg out on downward cycle) Coordination skips 2 x 15 yards ( up down, up out, switch legs and repeat) Karyoke Grapevine 2 sets of 3 x 40 yard sprints Power skips Side Box jumps (find a block or bleacher and jump/explode laterally up with both feet,

12 step down; repeat with each single leg working balance) 2 sets of 4 for both legs and each single leg Cool Down Cooling down is essential to the program and shouldn't be skipped. It allows the muscles that have been working hard throughout the training session to elongate and deters the onset of muscle soreness. It is helpful to drink water during the cool down. The cool down takes about 10 minutes. It includes light strength training and stretching exercises. Bridging with Alternating Hip Flexion (15 reps) Bridging with Alternating Hip Flexion (15 reps) Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocks Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. A s you get stronger, you will place your feet on top of a ball and repeat the exercise. Abdominal Crunches (15 reps x 2) Purpose: Strengthen the abdominals (rectus abdominus, obliques) Lie on the ground with you knees bent. Place your hands behind your head with your elbows out wide. Support your neck lightly with your fingers. Take a deep breath in and slowly contract your abdominal muscles as you exhale. Repeat 30 times. Drop your legs off to the right side. Slowly crunch up with your elbows out wide. You should feel your oblique muscles working on the side of your waist. Repeat 30 times and switch to the other side. Single and Double Knee to Chest (15 sec x 2 reps) Purpose: Elongate the low back muscles. Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

13 Piriformis stretch- supine (15 sec x 2 reps) Purpose: Elongate the rotators of the hip. Lie on your back and bend both of your knees. Fold your left ankle over your right knee. Place your hands behind your right thigh and pull your right knee to chest. You should feel a good stretch in the left gluteals region and the side of the thigh. Hold for 30 seconds and repeat on the other side. If you experience and low back pain with this stretch, slowly lower your legs down and let your coach/trainer know. Seated Butterfly stretch - seated (15 sec x 2 reps) Purpose: Elongate the inner thigh muscles (adductors). Sit up bringing your feet in so that the soles of your feet are touching. Gently place your elbows on your knees and slowly push down. You should feel a good stretch of the inner thigh. Hold this for 30 seconds and repeat 2 to 3 times. Hamstring Stretch Purpose: Elongate the hamstring muscles Sit up tall, tuck left foot above right knee, with bent left knee on Gently reach for right foot toes. You should feel a good stretch Hold this for 30 seconds and repeat 2 to 3 times Switch legs and repeat. Walking lunges Standing tall with your shoulders back and down and abdominals engaged, place your feet together. Your arms can be flat at your side, holding your hips or behind your head. Breathing normally, step forward with your right foot, bending both knees so that your front knee is aligned over your ankle and the back knee comes close to the floor. Your back heel is lifted off the floor. Before your back knee touches the floor, push up with your back left leg, forcing the weight of your body through your right heel, simultaneously bringing your left foot together with your right foot. Without pausing, alternate legs, lunge forward with your left foot, bending both knees so that your front knee is aligned with your ankle and the back knee comes close to the floor. Your back heel is lifted off the floor. Before your back knee touches the floor, push up with your back right leg, forcing the weight of your body through your left heel, simultaneously bringing your right foot together with your left foot.

14 CHSFH Summer Sign-Up Sheet Please sign up by Wednesday June 12th (no payment required at this time just a commitment to participate so the number of coaches; bring payment Tuesday June 18 th ) Plyometric, Agility, and Speed Clinic with Andy Sedar/Torque Athletics: When: Tuesday June 18 th 9:00 11:00 am Where: Concord H.S. Track Cost: $5 per player (bring money on the 18 th commit in advance) Player Name: Phone: Emergency Contact: (phone) (name) Primary Physician: (phone)

15 CHSFH Summer Sign-Up Sheet Please sign up by Thursday June 13 th (no payment required at this time just a commitment to participate so the number of coaches can be established) Offense Clinic by Advance Forward (college coaches & players) *Lead by Erica Crell (all are welcome; including non-chs players) When: Sunday July 14 th 9:00 am 1:00 pm Where: Concord Field Hockey Field Cost: $50 a player Player Name: Phone: Emergency Contact: (phone) (name) Primary Physician: (phone)

16 CHSFH Summer Sign-Up Sheet (no payment required at this time just a commitment to participate so the number of coaches can be established) Defense Clinic by Advance Forward (college coaches & players) *Lead by Erica Crell (all are welcome; including non-chs players) When: Sunday July 28 th 9:00 am 1:00 pm Where: Concord Field Hockey Field Cost: $50 a player Player Name: Phone: Emergency Contact: (phone) (name) Primary Physician: (phone)

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