2016 GFS FIELD HOCKEY SUMMER TRAINING PROGRAM Dear Hockey Players, Welcome to the start of the 2016 GFS Field Hockey season! We have another terrific fall ahead of us with many returning players and a whole bunch of new talented players to welcome to our program. In this packet you will find a preseason schedule and conditioning information. As always, it is imperative that you come in on Monday, August 15 th IN SHAPE! Take your training seriously this summer. We need you fit and healthy for our entire season. Our schedule is full! In order for us to maintain our high level of play we need to be prepared mentally and physically. One important key to success is self-confidence. An important key to self-confidence is preparation. Remember that what you do off of the field will directly impact the opportunities that you will have to play on the field. Do the hard work this summer so that you come in to preseason with confidence! It s much more fun when you are prepared. This year will be particularly challenging in terms of team selection. We are very fortunate to have so many returning players. It is important that each of you know that making a team last year does NOT guarantee you a spot on that same team this year. In addition to the conditioning portion of this packet, you are also expected to do stickwork and strength training. You will need to spend 20 30 minutes 3 times per week on your stickwork skills. If you can find a friend to work with it would be great. Practice carrying the ball and then pulling it left, right, forward and back. Practice dribbling forward, backward side to side and zigzag. Start slowly and work up to game speed. If you have a partner work on passing for accuracy.pushes, hits and flicks. You can also work on receiving the ball.dead stops as
well as taking it on the move. Work on your stick fakes. These skills must be practiced and executed with relative ease on the first day of tryouts! Footwork can also be practiced in these same skill sessions. We need quick feet and good balance. Practice quick slides left and right and on angles, forward and back. Grapevine, back pedaling and any quick change of direction skills would be beneficial! Strength training should also be done 3 times per week. The fitness center at GFS will be open most of the summer. Again, it s great if you can find a buddy to work out with you. We realize that many of you cannot get to a gym. Feel free to YouTube videos of strength training exercises with your own body weight. Here is one example of a circuit that you might do (you should do 2-3 reps of this): Wall Sits 45 second minimum Squats 15 Jumping Squats 15 Plank 30 second minimum Push-ups 10 minimum Lunges 15 You should increase your time and reps as the weeks progress. Some information about preseason: We begin at 9:00am on Monday, August 15 th with registration in the SAC. Our tryouts will begin at 9:30am with a fitness test. The following week we have practice as well as two scrimmages at GFS. Anyone named to the Varsity Team will be leaving at the end of the week a mystery overnight (details regarding this trip will be provided during pre-season). As you can tell, we start off quickly. Our full schedule can be found on the GFS website. In order to help you come in prepared, we have simplified our conditioning packet. Please read all of the way through it. Call or e-mail me with any questions (410-559- 3442/tracidavis@gfs.org), and keep a training log! This log will get turned in on the August 15 th. See you soon, Traci, Coach Hall, and Coach Rossi PRESEASON SCHEDULE
Monday 8.15 9:00-12:00 Tuesday 8.16 9:00-12:00 Wednesday 8.17 9:00-12:00 Thursday 8.18 9:00-11:30 Friday 8.19 9:00-11:30 Saturday 8.20 TBA Sunday 8.21 OFF Monday 8.22 8:30 11:00 & 1:00 3:00 Tuesday 8.23 8:00-12:00 AND Scrimmage vs Blake HS at GFS. V & JV at 4:30/5:15 Wed. 8.24 9:00-11:30 Thurs. 8.25 9:00-11:30 Fri. 8.26 JV only practice 9:30-11:30 Fri. 8.26 V scrimmage vs Episcopal Academy @ GFS 11:00am Fri. 8.26 V only depart for mystery trip following scrimmage Sat. 8.27 V home from mystery trip around 5:00pm Sun. 8.28 OFF Mon. 8.29 8:30 11:30 Tues. 8.30 First day of school. Practice 4:00-6:00! CONDITIONING On Monday, August 15 our fitness test will be one of the following: 12 X 100 yards. You will sprint 100 yards in 20 seconds or less, recovery jog back to start in 40 seconds, repeat 12 times. Goal is 12:00 minutes.
300 yard shuttle run X 4. Place two cones 50 yards apart. Sprint from one cone to the other and back three full times without stopping to equal 300 yards. Goal time is 1:20. Rest 1:00 second between each shuttle. Repeat 4 times. Each week must incorporate 3 days of stickwork and 3 days of strength training in addition to the running listed below! Remember to stretch well before and after each workout. Stay hydrated! You should be running four to five days each week depending upon the runs listed. Week 1: June 20-26 Ease into conditioning four, 20 minute solid paced runs this week. Week 2: June 27 - July 3 2 days X 25 minute run. 1 day - Sideline Run X 2. Jog 4 lengths (1 lap); Jog 3 lengths, sprint 1 length; Jog 2 lengths, sprint 2 lengths; Jog 1 length, sprint 3 lengths; Sprint 4 lengths (1 lap); Jog 1 length, sprint 3 lengths; Jog 2 lengths, sprint 2 lengths; Jog 3, sprint 1; Jog 4 (1 lap). Rest for 3 minutes and repeat. 1 day warm up jog for 10 minutes. 25-50-75-100 X 3. Sprint to the 25 and back, sprint to the 50 and back, sprint 75 and back, sprint 100 and back. Rest 3:00 minutes and repeat 3 times. Week 3: July 4-10 2 days 10 minute warm-up jog. 25-50-25 X 6. Sprint to 25 and back, sprint to 50 and back, sprint 25 and back. Rest 2 minutes and repeat 6 times. 1 day warm-up jog. 12 X 100 Fitness Test..try to complete it in 14:00 minutes or less. Week 4: July 11 17 1 day - 2 days X 25 minute run. and back three full times without stopping to equal 300 yards. Goal time is 1:25. Rest 1:25 1 day 25-50-75-100 X 4. Sprint to the 25 and back, sprint to the 50 and back, sprint 75 and back, sprint 100 and back. Rest 2:50 minutes and repeat 4 times. Week 5: July 18-24 2 days 10 minute warm-up jog. 25-50-25 X 8. Sprint to 25 and back, sprint to 50 and back, sprint 25 and back. Rest 2 minutes and repeat 8 times. 1 day warm-up jog. 12 X 100 Fitness Test..try to complete it in 12:45 minutes or less. Week 6: July 25 July 31 1 day - 2 days X 25 minute run. and back three full times without stopping to equal 300 yards. Goal time is 1:20. Rest 1:20 1 day 25-50-75-100 X 4. Sprint to the 25 and back, sprint to the 50 and back, sprint 75 and back, sprint 100 and back. Rest 2:30 minutes and repeat 4 times. Week 7: August 1 7 1 day 25 minute run.
2 days 10 minute warm-up jog. 25-50-25 X 8. Sprint to 25 and back, sprint to 50 and back, sprint 25 and back. Rest 2 minutes and repeat 8 times. 2 days warm-up jog. 12 X 100 Fitness Test..try to complete it in 12:30 minutes or less. Week 8: August 8 14 and back three full times without stopping to equal 300 yards. Goal time is 1:20. Rest 1:20 Happy Training! See you on August 15 th at 9:00am!!!