Physical Conditioning- On and Off Season
It is extremely important to be in shape for the field hockey season. Physical conditioning must start well before the season begins. It is important to stay in shape off season to reduce the risk of injury in-season, and keep up your muscle tone and strength. Field Hockey requires a lot of running, in fact, the average player runs approximately 5 miles per game. It is important to push yourself and do the best you can every time, but not to over do it! It is important to stay healthy off-season with no injuries so you can be the healthiest for the season. Here are some training tips that can help you stay in shape both in and out of season.
Off season conditioning:
- 5 minute warm up jog.
- Stick and ball work.
Workout 1:- Jog for 20 minutes, adding 2 minutes each week
Workout 2:- Sprint 100 yards, jog back to start. Repeat 10 times
Workout 3:- 200 yard shuttle: Sprint 10,20,30,40 yards and back. Repeat 10 times
Workout 4:- Jog 3 sides of the field hockey field, sprint the last side. Jog 2 sides and sprint the other 2. Jog 1 side and sprint the other three. Sprint all 4 sides. Repeat.
Workout 5:- Timed mile
Workout 6:- Run for 12 minutes and record your time each time.
Workout 7:- Run 1.5 miles on a track, sprinting the straightaways and jogging the curves.
- 5 minute cool down jog.
In-Season Training (Conditioning Run on Field)
- 5 minute warm up jog.
Workout 1:- Get a partner and have one do a lap around the track, while the other partner is sprinting the length of the field hockey field. Switch when partner 1 has completed the lap around the track and begins sprinting the field. Repeat 4 times.
Workout 2:- Timed mile. Try to get your best time each time you complete this.
Workout 3:- Put cones on 4 corners of the field. Do a calisthenic, such as pushups, sit-ups, jumping jacks, or squats on each of the cones. When the whistle is blown, sprint to the next cone to preform the given exercise at that station.
Workout 4:- Long distance running. Run for a long distance without stopping for approximately 30 minutes.
Off season conditioning:
- 5 minute warm up jog.
- Stick and ball work.
Workout 1:- Jog for 20 minutes, adding 2 minutes each week
Workout 2:- Sprint 100 yards, jog back to start. Repeat 10 times
Workout 3:- 200 yard shuttle: Sprint 10,20,30,40 yards and back. Repeat 10 times
Workout 4:- Jog 3 sides of the field hockey field, sprint the last side. Jog 2 sides and sprint the other 2. Jog 1 side and sprint the other three. Sprint all 4 sides. Repeat.
Workout 5:- Timed mile
Workout 6:- Run for 12 minutes and record your time each time.
Workout 7:- Run 1.5 miles on a track, sprinting the straightaways and jogging the curves.
- 5 minute cool down jog.
In-Season Training (Conditioning Run on Field)
- 5 minute warm up jog.
Workout 1:- Get a partner and have one do a lap around the track, while the other partner is sprinting the length of the field hockey field. Switch when partner 1 has completed the lap around the track and begins sprinting the field. Repeat 4 times.
Workout 2:- Timed mile. Try to get your best time each time you complete this.
Workout 3:- Put cones on 4 corners of the field. Do a calisthenic, such as pushups, sit-ups, jumping jacks, or squats on each of the cones. When the whistle is blown, sprint to the next cone to preform the given exercise at that station.
Workout 4:- Long distance running. Run for a long distance without stopping for approximately 30 minutes.