Training

O.K…..the summer is finally here and most of you are on your own to work out and get in shape for the fall( so as not to turn into a cone over the next 2 months). Always remember to train like you play….train specifically for field hockey. Field hockey has both aerobic and anaerobic components to the game. Your training should reflect both components. Make it as fun as you can! Mix it up and don’t do the same workout over and over!

Your running week should consist of 5 days of running workouts and you may cross-train ( swim, bike, surf, whatever strenuous exercise you choose for a duration of about an hour ) on one of those 5 days if you wish. Your running week might look something like this:

Day 1: 1mile warm up followed by 8 200’s, 8 100’s, agilities for 10 minutes ( things like lateral slides, high knee running, cutting, backward running and any combinations of these–have fun with it! Oh and an ipod with your favorite music really helps with these speed workouts ) , and lastly a 1 mile warm down.

Day 2: 1 mile warm up followed by a ladder workout. Ex. 100,200,300,400,800,800,400,300,200,100 Do each run as hard as you can and give yourself a complete rest in between. end with a 1 mile warm down.

Day 3: This is a good day to cross train but if you are an avid runner, go for a 3 mile run at as fast a pace as you can maintain. Try not to run on a track. Go to a park, on the boardwalk, or any place where your mind can relax a bit. If there are hills and terrain changes, even better!

Day 4: Today is a good day for a fartlek run! You might say hmmmm… what the heck is that? It is a great way to train for field hockey. It is a distance run that has short sprints built into it. Ex. You are going to go on a 3 mile run and within that 3 mile run you are going to sprint for 10-20 sec every 2 min. while you are on your run.

Day 5: Today we are concentrating on short power sprints. Your distance is the width of the hockey field. You start on the side line and burst off of it as hard as you can through the middle of the field and on to the other side trying to stop exactly on the other sideline using breakdown steps and only slowing down as much as you need to. Do 15 of these after your 1mile warm up. Finish with an 800 warm down and then 10-15 min. of agilities.

Day 6: Rest stickwork 30 min.. Hitting the ball 15 min.

Day 7: Rest stickwork 30 min.. Hitting the ball 15 min.

NOTE: The rest days can be taken any 2 days of the week or just simply when you need them. Stickwork should be done a minimum of 5 days a week.

* A total body weightlifting program should be done every other day or three days a week. I will feature a sample lifting program at another date.

* Always take time to stretch all muscle groups before and after workouts. ( on you running days, stretch after your 1 mile warm up and at the end of your workout ) I will feature a sample stretching routine at a later date.

* Always get cleared by a physician before beginning an exercise program ( you will need a physical in order to condition and to try out for your team anyway )

* If you are a beginner and not in good shape yet, just start gradually and do the speed work as build-ups ( ex. if your running a 200, you start out jogging it build gradually to medium speed and finally you are sprinting the last 30 to 50 yards of the 200 )

BE CONSISTENT WITH YOUR WORKOUT! and when fall comes, you’ll be tearing up and down the field.

This Virginia Beach Field Hockey Site houses the league registration form, game results as well as useful information and links regarding training hints, athletic training tips as well as training equipment. Links are all aimed for better play in field hockey.