>==i[7gq{0S> g^%m,i2 Do two warm-up laps around the Hockey field, followed by a warm-up stretch - start with 30 Lady Push Up's & 30 Normal Crunches. << /Contents 17 0 R /MediaBox [ 0 0 612 792 ] /Parent 28 0 R /Resources << /ExtGState << /G0 29 0 R /G1 30 0 R >> /Font << /F0 31 0 R /F1 34 0 R /F2 37 0 R /F3 40 0 R >> /ProcSets [ /PDF /Text /ImageB /ImageC /ImageI ] >> /Type /Page >> << /Length 5 0 R /Filter /FlateDecode >> HN0E Sprint time over 40m, with a split time for the first 10m should be done. 'C[k}Nwxh'q5S[Wc3'0?='zwp$7[2Y7 L;#-(/N J%6RGO|QJeoK[p`y16ZD& ! stream The Yo-Yo Test is a standard aerobic fitness test used by National Teams and is internationally applied in the team sport environment. Here are our five top field hockey drills that will help you or your field hockey player gain the expertise needed for excellence. Please use the following program as a guide to get ready for preseason. endobj pdf DRILLS The 3 - 1 - 3 - 3 formation Roles and Responsibilities Hockey: Positional Roles - Wit. The Shuttle Run is a great drill for building speed and agility. 4 0 obj Field Hockey players need to be physically strong when competing on the field. 1 Introduction Movement Preparation 2 About Movement Preparation 3 Hand Walks 4 Knee Hug Lunge 5 Forward Lunge Forearm to Instep 6 Lateral Lunge 7 Back Lunge & Twist Dynamic Warm Up 8 High Knees 9 Heel Ups 10 Power Skips 11 High Knees with Heel Ups 12 High Knees with Foreleg Extension 13 Lateral High Knees Assisted Resisted Training 7@,RO_R'ssss;gpj3EcXg;4,[t>Gap, hbbd``b`=`O=S'`q@@RPAF100M ^b g8Xy~0%~k Z % it contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide.if you are to develop a hockey specific fitness improvement program you will need to do aerobic and high-intensity anaerobic training plus weight training as part of an overall integrated [e+F@.?thG8AgluGx)m@$P mWx A training program organized and planned over a year is a necessary requirement for anyone who intends to maximize his or her fitness and skill. 13 0 obj Countermeasures include preparticipation screening, preseason conditioning, fitness program, adequate. In this video by Hockey Performance Academy , Lauren Penny (former SA international player) shares a few examples of some of the exercises which are used in the Hockey Performance Academy 16 week fitness and strength training program, specifically designed for hockey players. Middelburg owes its name to the fact that it was once the middlemost 'burg' - or stronghold - on the island of Walcheren. Out of the options of Body Size and Composition, Muscle Strength, Muscular Endurance, Power, Speed / Quickness, Agility, Flexibility, Balance and Coordination, and Cardiovascular Endurance, the factors which are considered most important by the readers of . Unlimited Performance. In the 9th century, when the Vikings invaded, ramparts were constructed along the island's coast. U-So;Mjj[SZP~P6?g8u~; ho R}E%U 6` wtoa_4>U0}eq~B[. P re se a so n w o rko u t s a re o p t i o n a l , h o w e ve r, y o u w i l l 28 young field hockey players, were selected for the study. Also, you can add in stick work on any M W or F. Plan for 1-1.5 hours to complete a workout. Baltimore. Players are divided by skill level as we prepare them for Rec & Club Field Hockey. Jog from beacon 2 to beacon 4 7. x]mkF>B8=R[v`1u]ZKS'G7A~;mo/o>}Q]{t7']1 D|~9}zVq~%mtTJJQ)>Cpkz?;8pw>l-$8^eCu>|mpvn0477 2015 Field Hockey Conditioning Program This 8 week program has been designed to condition and strengthen you as an . stream Pics of : Field Hockey Fitness Workouts. Field hockey players training complete track training plan part 2 college summer workout programs is field hockey fitness workouts. Field Hockey is a fast paced and high skill game, combining fitness with speed & strength. To achieve such a performance the entire training program has to be properly periodized and "e0tL"RN4vr#,$/36|7q?Q0\Gk#4- ;f#fFC }sNN:hvzz6 *"*IS5VR)J7 5n2K2" ?8"[^>jDcAvRMufLJfsh"qdN8NWU#cA^X4@BdI2`uIo&;RQ IbvL&(^wU(nZNl1*k2"k|PR2 wpX" stream . Keep your back straight as you support your weight with the abs and the heel of the foot. endstream endobj 898 0 obj <>/Metadata 52 0 R/Outlines 66 0 R/PageLayout/OneColumn/Pages 892 0 R/StructTreeRoot 219 0 R/Type/Catalog>> endobj 899 0 obj <>/Font<>>>/Rotate 0/StructParents 0/Type/Page>> endobj 900 0 obj <>stream %PDF-1.3 That's one repetition. Your donations directly impact the holistic development of student-athletes from 27 Division I varsity programs who are building a foundation at Bucknell to become leaders and difference-makers around the globe. endstream endobj 905 0 obj <>stream 4 0 obj at Coppermine Du Burns Arena. 3|j>WW9rtf**w?zZ3r45~Qw !XL7p o+f14/DdzbkaAb@p}z#4;&M>7O@c(/DJ1Wv-B*e2+HWO7)vp)!A9>%wv6pPN7|^f)yfH9OpBO],z\eh)"bRg2p\ %PDF-1.5 endstream endobj startxref "m*1: Ngpp|-/nd+QR8~x2m2h/ b]['!GSpXrZ57y:PA`!Sc9ICgmtu ]]vl~%#L[@J\> YA8%(C2C@4^oY!Nk /m^! 4$|4MeKDa,7?u$"#oFhLoG:F#;xiWye2_-E8|EH;iRZk; u)K^os_RwHh'X*$MiOS-EvQ-S) u+/*^B~WU?2^W\kBn@dAX%'8N*-sB!3/#/ Injury Prevention / Strength Training Aug 17, 2022 endstream endobj 904 0 obj <>stream [dHa'X{:8YwBgv'6!5HX=qDxTjPp3Y#XX:i,Dk!u=U`vC#9y/z@GBMU0W All aspects of diet, nutrition and training. << /Filter /FlateDecode /S 75 /Length 98 >> H|TKo@W[]E9j*JB=@>z ({=+2~RY[SlQE@h*Y70fF>gL kjX$8 The purpose of this study was to assess effect of 12-week training on selected fitness parameters. endstream endobj 902 0 obj <>stream Enjoy! PLAYER DEVELOPMENT FIELD HOCKEY 8-12 Years. Mustang Field Hockey Strength, Speed and Conditioning Program-Pre-Season Program-9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training Workout (STW) Tues:Speed, Agility and Quickness (SAQ) (*Linear Speed)/Plyo's Conditioning Weds:Day II STW coming soon - january 2023. xc```b````a`8 `63Hec,?0qRvM_d1KuIpC1_~}2hx@n 2. endstream endobj 901 0 obj <>stream 12 0 obj @\AE8q 43GCSgHy >^>1z\qw6pBPt stream " Rr:$&[a` c5pXrZ Cv*-[ endobj We have video links embedded in the program for every exercise . endobj With new programs designed monthly, a library of exclusive training guides and videos, and a community of relentless Hockey Players - this is the ultimate program for Hockey Players that are serious about levelling up their training & taking their game to the next level! . }%K>pDUZex7le8*NR69UZywgqx{vv:YMU-C^ oVWZp6yq:]N&7+pOO~|~vtMP"{7"ar.vxXOdCqk=]OfWo7wSWpa*Sr^,O_sSjq=f7?-W6/{74gXkrclz}cR$,iL!3 qhml3R23Z7FCM>PA},>H!_ym}=qW=>lzO>u=1\8:Ah]#GAQBG-[~:b@A1Qrtl\O9&fwG*ih6GcC7^OIQzm[kB! <> Shred body-fat and build lean muscle mass. Our Hockey training programs are designed to maximise your sporting performance to ensure you reach your Hockey potential. Maximum running speed and acceleration are very important in hockey. stream Then sprint from one cone to the other and back. Variables change of direction. On the Hockey Field with your stick and ball: (Use 5 beacons) 3. Field Hockey Summer Conditioning Program 2020 In addition to the conditioning listed below, you should do stickwork and strength training. Pics of : Field Hockey Fitness Program. 3 0 obj _1Q&?aN;v)kR 7+LDLNM$^?Ej4zh2Z4Igg ;GMmFoj.noh:_mbyLgw}WcJ rofKbh97(x!mj[ja &a|IQTG#5lM(Q~Y Wz|S}cm._jpMl_|!aucSU9:o{|dW{tH_fOOWpl#F' YC->\[AOkZ6]ADpQ7px*&pkfj|1LQg7zzdSO}SZ>368z;aK~,6Uv-)$ s Shuttle Run: Field hockey players need to be physically fit, athletic in their movements, and quick. . "W8q'X t;4:$n-$Lu*9p. Stick with this field hockey training and there is no aspect of the game you cannot dominate. )&CoN-7eB- 5$,8l `*1`VJPIo0PD^,#z"0`dtNa@]0onYZv=hmNy!h82=&FYBtn ">yj]T.O&P'L%*'I,TKtJ&B5HCs^E$7 One Program. << /Linearized 1 /L 108317 /H [ 824 176 ] /O 16 /E 86077 /N 5 /T 107977 >> % Field hockey is a sport that requires a great amount of mental and physical adeptness to master. hqHPrT&@xz*L[UWk(dE!5#hHcY)E#{7t{P&m`^cY`2Oc`_es&yZ7RX._]1N|Y%:^ #8T!V 7'\7~~!O $G+)C##qe3W.`WwM-/* Y yk|s*IeRet2TOzErUFA5^2- ^ It is up to you to choose the ones that work the muscles you want to focus on. DG" ^XB H>L`t9>! wk=T31z\rDHCX +8@A"-:]rnwFbSNXevr Xl8YG-*$XX`jG0SkIFpK@lgnf}pxo/$d0a TR'6 The 505 agility test measures the ability to change direction 180 degrees. Get Full Access for $1: Custom meal plans tailored to your goals. endobj lb[/idU`;m\v&K. The 12-week Field Hockey Strength Program will improve your agility, speed, and explosive strength without putting on weight or slowing your down. hb```*ucb0>>e$fedM_X%eW-apTwa\Du"B6LrA F(@'10i QAA04{30p3=ana~6pi]&@AqA&%@ `K Personalized workout programs. 17 0 obj <>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Here are some great exercises that enable you to get stronger in your core and become a better athlete. passing drills warm up drills press fitness indoor dribbling drag flick shooting short corners hitting dribbling drills short corner warm up . VwoGf65)6?P~CMn::lF(/Cy/$a/.w_3#6P*G=jm'jY5Z|HtB^j))20.^2M3?|owKvwESnVos6E/}Td0V06: V&?>:qYjQ^GuC1dv To do the Shuttle Run drill, set up cones about 25 yards apart. Core Exercises for Field Hockey Players Henry Davies Core exercises develop capacity and strength of the trunk muscles, which stabilise the spine and contribute to enhanced posture. rM&(f#g}"!PLz"JX)Qe%A %&+9KX +?1X{'@|&_hl>V| 3p%1WUMte$[&UZjZ}ZFkB+r|t(* BHS Field Hockey 8 week intensive conditioning program Please use the following 8-week program as a guide to get ready for preseason. x]ms*/W+*_'@Hf}30TgE3@h4|/'y;Wov8k6Lx?~OFWnT154zSmhjS=|9N#jB zwqo\^]l.=xw:?w/MDNuZrk}cfe@kv4K{7^\Db3k$zgwU8&muz5D ]Cspz{^;z??w%.c6i"gv0KhSKy_(=wj;z|@dAt]Mo o7?8,V5nq]/ b;]?][0]#B:tMc/0bCz7f~A/DuU/=(!zZr&2s0WWwKqp 5}TmRK%en~PK@zQz/3 urgeOsZz'VOujgASu]URw;~Fm{: General Untitled General pdf SESSIONS Pre-Season Selection Session - Pick your strongest starting XI Captain's Bible - Team Formations and Tactics Backyard workout with Karri McMahon The first of our 'Keep Hockey Fit' segments features a high octane workout by Hockeyroos defender Karri McMahon you can do in your front or backyard that is certain to get the heart rate up. %PDF-1.5 Intramural Sports Student Employment Mitchell Center Facility Hours Barclay-Thomsen Field Big Red Baseball Field Crown Fitness Center Deeds Field-Piper Stadium Denison Golf Club Denison Softball Field Denison Tennis Courts Livingston Gymnasium The . JqlS" ]Z3 development in essential to having a good field hockey team. H|Tn@>2` !RUITR=PBI=@s|)ST4m7]KyARu ItZ/* Since Field Hockey Players are endurance athletes, I recommend higher repetitions (12 to 16) with a relatively lighter workload. 15 0 obj We have divided this book into three different skill areas that you can focus on: Ball Control Drills FIELD HOCKEY BC 1 FHBC Fitness Testing Protocol Athlete Programs 2018 How is fitness tested? 8V5sl endobj }d5(zQlbKUAz x3pw$sC>#F7N %%EOF 0 Branham Field Hockey Summer Workout Program 2015. sit-ups, squats, forward lunges, tricep bench dips, plank holds, push-ups and/or any type of resistance . A hockey workout routine is crucial to hone your skills and prepare you for in-season play and performance. Pull Back and Change Direction This drill helps a player slow down and regain control of the ball. speed and agility are very important in hockey Agility The ability to quickly change direction is important for hockey. %PDF-1.3 This test was introduced to athletes during the 2014-2015 Regional . }8z+qQ. 897 0 obj <> endobj XOH0TO,0]i(=B}+(#5dY"Re c!OL:Y:e'&BD9j!n!%}oEH/N^27-2+Bx#58kJ1P jHt2M;KW4k cM5e( =[j=e0X1? Free weight exercise - Bicep Curl Machine exercise - Bicep Flexion TRICEPS - Free weight . 14 0 obj If you don't have access to a gym or weights, body weight workouts will do the trick! 2. The main objective of training is to reach a high level of performance at the times of the year's league games. The following exercises can help improve your field hockey performance: Barbell back squat Romanian deadlift Cable lat pulldown to front with wide grip Pull-ups 3x6 repetitionsadjust to suitability, weighted if necessary Barbell or dumbbell hang clean Barbell or dumbbell push press Incline machine rows Hanging leg raise (Captain's Chair) \T:tKWk9J> The plans are designed to be five days out of your week with days 3 and 7 being rest days. Once the danger subsided in the Middle Ages, the town . 922 0 obj <>stream Field Hockey Conditioning endobj endstream Preseason workouts are optional, however you will be expected to be in shape at the start of preseason and . =MVE4f2CCSmN7I8bJs_DuW#LR D4uu;pzyQBFVZ=%Y+G`q^[rMr^`,>Y0U.BYH[Ll\*\19e&(iz."R%.`F %PDF-1.5 % Turn around and sprint back to beacon 2 6. . You should spend 20 - 30 minutes 2-3 times per week on your stickwork skills. Start now - If you build up your fitness over the next two months, you will be ready for preseason and have less risk of injury. Pdf Effect Of National Level Field Hockey On Physical Fitness And College Summer Workout Programs Is Yours Actually Getting You B7UrM0@! 4xz?n` UA{qLY Raise both your arms and legs. Planks Lie face down on the floor. endobj stream Continuing reading for a comprehensive list of the physical qualities developed in our Hockey training programs. Aerobic improvement is measured by the Yo-Yo Test. 'ray Bucknell! General Defence the circle Defending S. General Using the Reverse Stick Turn i. Practicing the drills included in this book are going to help your players continue to develop their playing habits and improve their overall skill level. Incorporating exercises that strength your entire body is important. Field Hockey Training Program | Maximise Your Potential As A Player. << /Length 5 0 R /Filter /FlateDecode >> 1. << /Pages 28 0 R /Type /Catalog >> /=8"@ 4E(>@4{yipe)cYxhMQ1|z +*$[J'[!".8b7`#7kd Y? Player Development is perfect for those looking to improve stick work and technical skills through repetition. The program is sent to you as a PDF which includes the details of your training and links to videos of the exercises included. Use it as a reference whether or not you are attending field hockey camp or workout with teammates. | |?9? LZomD4# mvFWm,Y3v@,;(1+*Lczrn8_px7~ x;X:t7m> iL vV General Training Schedule For The Field Hockey Players Resistance Training Program For Field Hockey Athletes During . k!e}Eo51sY 3J0)B % Middelburg was the middlemost of these and so acquired its name. endstream Lunging on the field hockey field will help you with your foot speed and help you get your body in shape. 16 0 obj 0&tz9Ee^-x-P n+w0|Oc _CvmK:O_%co5t:>cl:d:sO NRHi!! Field Hockey 10 Week Plan Youth Field Hockey 10 Week Plan Field Hockey drills, session plan, lesson plans and practices . Feel free to adjust days according to health, degree of fitness, vacation, and ability. 2020 Summer Workout Program Canterbury Field Hockey Workout format Day Plans Plyometric Workouts Agility Workouts Core Workouts Weights (descriptions) Stick Skills Please follow the below suggested workout plan. o%C`-\$7}Qupts Maintain this position for as long as it is comfortable. << /Type /XRef /Length 75 /Filter /FlateDecode /DecodeParms << /Columns 5 /Predictor 12 >> /W [ 1 3 1 ] /Index [ 12 34 ] /Info 27 0 R /Root 14 0 R /Size 46 /Prev 107978 /ID [<646a5592fab762a5487f5cff77c095d4><646a5592fab762a5487f5cff77c095d4>] >> If you can find a friend to work with it would be great. 1 0 obj % _n03qafzV\v/uL.o ,fWv[+hH:>z]n% u}xa84rS8bR@&wyNW9@"8!$# Lc Three lines of players assemble with three cones set up 10 yards before them. field hockey program 092422 (PDF) field hockey program 092422 (PDF) Skip To Main Content . Practice carrying the ball and then pulling it left, right, forward . 00:00 / 00:00. HSMs0W(,$d)4('!5N oeKHa^di>V" 4)W"6 _zNw,P;YC76?D(g'!>]LN^-bz#-/a&@ ])fiG-mKAE+ qP o 4oVpNhb#W~Qcc^15Ou.hvR=X :mNH'vz endstream endobj 903 0 obj <>stream 2018 Field Hockey Conditioning Program P l e a se u se t h e f o l l o w i n g 6 w e e k co n d i t i o n i n g p ro g ra m a s a g u i d e t o g e t re a d y f o r p re se a so n . <>>> Field Hockey Training & Field Hockey Fitness Workouts. We offer you a few different exercises ideal for strength-building and used by professional field hockey players. Conditioning takes time. 1. This field hockey conditioning program is an all-inclusive plan to get you in supreme physical shape for competition. We have a poll about the component of fitness most important for success in field hockey. Your skills and prepare you for in-season play and performance plans tailored to your goals for hours... Should spend 20 - 30 minutes 2-3 times per Week on your stickwork skills performance to ensure you reach hockey. 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