B.A. FIELD HOCKEY 2011 – SUMMER PROGRAM
When to start: by June 20th
Preseason begins: August 29th!
DAY 1 1) 20 – 45 min. run
2) 6 – 12 x 75 meter strides (see next page for details) with 75 meter recovery
3) Do 3 sets of 25 push-ups and 3 sets of 60 sit-ups.
DAY 2 1) 20 – 45 min. Fartlek* run. Start with a 5 – 10 min jog and then vary the pace by picking it up for 200 – 300 meter intervals, in between each interval, jog an equal distance before starting the next one. Finish the run with a 5 – 10 min jog.
*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!
2) Do 3 sets of 25 push-ups and 3 sets of 60 sit-ups.
DAY 3 1) 4 – 10 x 100 meter sprints, 10 min break, then repeat. Be sure you have done a good warm-up before starting these.
2) Finish with a 20 – 30 min. run.
3) Do 3 sets of 25 push-ups and 3 sets of 60 sit-ups.
DAY 4 1) Ladder Workout on a track if possible
Run a 100, 200, 300, 300, 200, 100 in this order. Take a recover walk/jog after each run equal to the length of the run. As you progress you can add a 400 in the middle and back down from there. Finish with a 10 – 20 min. jog.
2) Do 3 sets of 15 push-ups and 3 sets of 40 sit-ups.
DAY 5 1) 20 – 50 min run.
2) Do 3 sets of 25 push-ups and 3 sets of 60 sit-ups.
DAY 6 1) 6 – 12 x 150 meter progressive strides.
This means each 2 get faster than the last 2. For example, the first 2 are run at 60% of your maximum, next 2 at 80 % and last 2 at 100%. With increased numbers, go 50%, 60%, 70% etc. Finish with a 10 – 20 min. jog.
2) Do 3 sets of 25 push-ups and 3 sets of 60 sit-ups.
DAY 7 REST!
With each workout be sure to do a proper warm-up (some easy walking/jogging and some stretching) and warm-down (do NOT neglect the warm-down: include an intense stretching session). This will prevent injury and give you a better workout.
LAST BUT NOT LEAST, LISTEN TO YOUR BODY. Use this workout as a guide and listen to your body to determine whether you should do more or less. There is a range of minutes for most of the running, you determine the level you should work to based on the conditioning you have. As the summer progresses, you have a goal to work towards by achieving the higher end numbers. Some of you may find you can exceed that goal number. www.eteamz.com/winnacunnetfieldhockey/.../SUMMERFIELDHOCKEYWORKOUTPROGRAM.doc
A Quick and Dirty Primer on Strides (http://www.runquick.com/corcorn/strides.html)
WHAT ARE STRIDES? Strides (or striders or strideouts) are short, fast runs of between 50 and 200 metres. They are run at a "comfortable sprint" pace (i.e. as fast as you can go without tying up and losing good form.) A typical Strides Session might be 10 x 100m following a 30 minute easy run.
WHY DO I NEED TO DO STRIDES? Strides help you in at least three ways:
1) Improved leg speed - to run fast, you gotta run fast
2) Improved flexibility and coordination - faster running puts your legs through a more complete range of motion
3) Improved running economy - training your muscles to run fast and relaxed over a short distance should translate into faster, relaxed running at longer distances.
WHEN SHOULD I DO STRIDES? You should do a full Strides Session at least once a week, preferably after a medium intensity or recovery run. In addition, a few strides (e.g. 6 x 50m) can be done as part of a warm up before a race or track workout. Avoid doing them after an intense speed workout or very long run; don't be fatigued when you’re doing them.
WHERE SHOULD I DO STRIDES? A soft, yet smooth and consistent surface is the best venue for Strides. A well maintained football or soccer field is an excellent choice. Alternatively, a relatively flat beach during low tide is another good option. Running Strides in bare feet can help you develop flexibility and strength in your feet, ankles, and lower legs.
HOW SHOULD I DO STRIDES? The key to running good Strides is to think Fast and Relaxed. You should be concentrating on quick leg turnover, relaxed shoulders, and a tall posture. In addition, don't over-stride. Take a full recovery between each repetition; you shouldn't be out of breath before you start a Stride. If you find yourself tying up before the end of each Stride, either slow down, take more rest between reps, or shorten the distance of the repetition.
Make nutrition a priority before, during, and after exercising!
BEFORE WORK OUT/1ST SESSION:
Ideally, it’s good to eat 2-4 hours before exercise. Eat carbs that are low in fat moderate in protein.
DURING WORK OUT:
To avoid dehydration, drink sports drinks and/or water, which provide energy for muscles.
AFTER WORK OUT:
Replenish your muscles by making wise food choices. Eat within 30 minutes (could be an energy bar or sports drink) after exercise and then eat small meals every 2 hours.
Some ideas:
4 or more hours before AND 4 hours after:
Þ grilled chicken/rice/fruit Þ turkey sandwich/raw carrots Þ spaghetti with meat sauce
Þ string cheese/grapes/crackers Þ energy bars or sports drinks
2-3 hours before AND 2 hours after:
Þ cereal/lowfat milk Þ fresh fruit Þ bagel with peanut butter Þ sports drink or energy bar
1 hour or less before AND 30 minutes after:
Þ yogurt Þ energy bar or sports drink (2-4 cups) Þ pretzels Þ raisins
Questions? Contact Coach Kelly – 207-384-2164, ext. 2308,