Monday, August 5, 2013

August has arrived! That means it’s close to the most exciting time of the year – preseason!



So let's get training!

Field hockey is all about moving and it involves a lot of running so my first piece of advice is to get outside and go for runs. But of course, field hockey isn't just running one steady pace for 70 minutes - it's more about sprints and stamina so find any physical activity that uses all different muscles to help prepare for the season!

Workout ideas: 

  • Work on long runs – distance runs help build stamina
    • Start out with 2 miles at about a 10 minute pace
    • Work your way up to 3-4 miles
  • Sprint workouts – you can run as many sets of these as you can handle – it's great to mix up the distance and order of these sprints.
    • 16 yards – work on a quick first 3 steps!
    • 25 yards
    • 50 yards
    • 75 yards
    • 100 yards
  • Set up cones or anything to mark spots in the grass (water bottle, shoes, bag, etc) and run in a zig-zag pattern to and from each marker to practice pivots, cuts and changes of speed with breakdown steps
  • Track ladder workout – find a local track at your high school
    • 100m
    • 200m
    • 400m
    • 800m
    • 400m
    • 200m
    • 100m
  • Muscle building and toning   
    • 10 squats
    • 20 lunges 
    •  20 push ups
    • 50 crunches
    • 30 second wall-sits
    • 60 seconds of jumping jacks
  • Don't forget to do some stick work!
    • Yard pulls
    • Indian dribbling
    • Air dribbling
    • Dodges – you can set anything up as a "defender" to approach and dodge around
Set some goals for yourself and have fun with it. Get a friend to join you to make it even more fun but also it adds a little competition and motivation. Finally, don't forget to take a day of rest and to drink lots of water!

Let us know what your favorite field hockey training workout is by commenting below.