Push Yourself

High Performance Summer Conditioning

Training

Serious athletes train their bodies in a sport specific manor. Field hockey is no different. Being fit heading into preseason is crucial in your ability to make the team, perform at a high level and avoid injuries that commonly occur due to a lack of preparation.

We recommend you work closely with a certified physical trainer to determine a best-fit program for all your needs. Your program should incorporate the following elements beginning in June through the start of your preseason: Building Phase, Strength Phase, and finally Power/Explosive Phase (each lasting 3-4 weeks). The following information outlines the types of workouts that every summer field hockey conditioning workout plan should incorporate.

Intervals

Intervals are high intensity, short duration sprints. All intervals should be done on a track or a lined field. Adhere strictly to the rest times that are listed in each interval workout. Do not take additional rest in between. These workouts should be hard and you should be drained when you are finished. Your heart rate should be towards the upper end of your target heart range immediately after your intervals and should drop below your target heart rate range (but no lower than 120 beats per minute) before you begin your next set. A heart rate monitor would be an excellent tool to use while running intervals.

Sample Interval Workouts:
Interval I
  • 2 x 800 meters; 4 minute rest
  • 2 x 400 meters; 2:30 minute rest
  • 2 x 200 meters; 1:30 minute rest
  • 4 x 100 meters; 45 second rest
  • 4 x 50 meters; 30 second rest

  • Total Miles: 2.15
Interval II
  • 6 x 200 meters; 1 minute rest
  • 6 x 400 meters; 2 minute rest

  • Total Miles: 2.25

Fartleks

Fartlek workouts are a combination of intense runs alternated with modified rests performed at various speeds and distances. This kind of running simulates the running that you perform in a game much more closely than a steady distance run. When running your fartleks make sure that your shorter times are run at top speed and your longer times are run at a pace that is similar to the pace you would run an 800. There should be definite difference between your jog (“off”) and your run (“on”). Fartlek workouts are more fun when you run them with a partner that you can race against. Push yourself!

Sample Fartlek Workouts:

KEY: On = sprint; Off = jog; Run = 800 meter pace (faster than jog); X = number of reps

Fartlek I
  • 5 min. run
  • 2 min. on / 2 min. off x 4
  • 1:30 on / 1:30 off x 4
  • 1 min. on / 45 sec. off x 4
  • 5 min. run

  • Total: 39 minutes
Fartlek II
  • 5 min. steady pace
  • 1 min. on / 1 min. off x 2
  • 1:30 min. on / 1:30 min. off x 2
  • 2 min. on / 2 min. off x 2
  • 1:30 min. on / 1:30 min. off x 2
  • 1 min. on / 1 min. off x 2
  • 5 min. steady pace

  • Total: 38 minutes

Circuit Training

Circuit Training is great when you have limited space and limited equipment. These exercises can be done in your basement, in your backyard or at the beach. Feel free to modify them as necessary. You will choose around 6-8 exercises and perform each one for anywhere from 2-3 minutes (continuously). Your rest will be short between exercises, and longer between each set. Your workout should last around 25 minutes (that includes rests). If you choose fewer exercises (ie. 3-5), you may want to repeat the set.

Circuit Training Workout I

Complete each exercise for 2-3 minutes with a minute rest between each.

  • Tuck Jump Shuttle (3 tuck jumps – sprint 10yds.; slow jog back then repeat)
  • Jump Rope - Double Jumps (1 min.)
  • One leg, alternate (30 sec. left; 30 sec. right)
  • Running form (1 min.)
  • Mountain Climbers
  • Burpee’s
  • 30 yd. Shuttle (up 5yds, back 5, up 10, back 10) – (modify-add back pedal)
  • 15 yd Side Slide Shuttle (up 5yds, back 10)
  • Body squats (squats without weight; slow, controlled motion)
  • One legged hops, zig zag over imaginary line (up 15yds. one leg, back 15 with the other, continue for 2-3 min.)

  • Total Time: 24-32 minutes

Your certified physical trainer can help you vary these exercises accordingly as the phases of your workouts change.

Lifting

Consult your certified physical trainer for custom program. Incorporate a building phase, followed by a strength phase and finally a power/explosive phase. You will need to refer to the overall intensity of the other aspects of the workout plan (running), to help determine the intensity of the lifting workouts. Don’t overdo it.

Testing

Speak with your high school coach and find out if there will be conditioning testing at the start of preseason. Find out specifically the event(s) you’ll be tested to run. As you progress throughout the summer, you should test yourself in these events near the conclusion of each phase of your program. Being comfortable running these events will give you an enormous amount of confidence at the start of preseason.

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