field hockey requires a combination of strength, speed, and endurance. how can you use a weight training program to improve field hockey performance? weight training can help you develop strength, endurance, and agility. you will also need to do aerobic and high-intensity anaerobic training as part of an integrated training program. both are important in hockey, especially if you are likely to play the whole or most of the game. when you optimize all these elements — running fitness, strength, and power, and speed and agility — you can claim to be at peak fitness. you can also view the ice hockey training program. regard the program presented here as an all-around program or template, best suited to beginners or casual weight trainers without a history of weight training.
you will be best served by using the following program in conjunction with a trainer or coach. a medical clearance for exercise may be a good idea at the start of the season if you have not had one previously, or if you have health concerns. for the following exercises, do three sets of 6 to 12 repetitions. use heavier weights with fewer sets. effects of strength and coordination training on selected skills in school level boys field hockey players. updating acsm’s recommendations for exercise preparticipation health screening. 2015;47(11):2473-2479. doi:10.1249/mss.0000000000000664 golshani k, cinque me, o’halloran p, softness k, keeling l, macdonell jr. upper extremity weightlifting injuries: diagnosis and management. j orthop.
2019 field hockey conditioning program preseason workouts are optional, however, you will gk workout # 1 week 1. sprints – are at full speed with a rest period of 20-30 seconds in. week 1 day 5: bike, swim, rollerblade, elliptical, cardio salsa, zumba (45-60 minutes) sprints – are at full speed with a rest period of 20-30 seconds in. week 1 day 5: bike, swim, rollerblade, elliptical, cardio salsa, zumba (45-60 minutes) if you run the 50 in 10 seconds, you get 10 second rest, if you run it in 15, take a 15 second rest, etc. push yourself hard on this and repeat 3 times. c)ladder sprints: sprint 10 yards, jog back, sprint 15 yards, jog back, same for 20, 25, 30 yards. rest 30 seconds and then repeat 3 times for a total of 4., field hockey strength and conditioning program pdf, field hockey conditioning packet, field hockey conditioning packet, field hockey workout plan, college field hockey workouts. it is important the you have good endurance when your field hockey season starts back up. some great exercise ideas could be going on long and short runs with or without your stick, doing sprint interval workouts, and working on stick & ball sprints. try to run at least 25-30 minutes a day.
emphasis is on building aerobic fitness and basic functional strength. late pre- season weight talented players to welcome to our program. in this packet you will find a preseason schedule and conditioning run mile in beginning or half mile to begin & end workout complete 3-4 drills of your choice each, sprint training for field hockey, field hockey preseason drills, speed and agility workouts for field hockey, how to get ready for field hockey season
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