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* 2 Weeks - leading up to the start of the 6 week training program *
Monday to Friday (Rest on Saturday & Sunday)
Jogging for 20 minutes up and down the Hockey Field without rest in between, try to do as many as possible - try to keep jogging at 60% of maximum speed.
Goal Line<--------------------------------------------------------------->Goal Line
Do a basic stretch down, keep each stretch for 20 seconds - repeat 3 times: - Muscle Groups - Quadriceps, Calf, Hamstrings, ITB, Gluteus Muscles, Abductors, or 2 x 1000 meters @ 5 minutes per kilometers
This enables you to get a base fitness level before the serious pre-season starts - do it, it helps tremendously for the season!!!!!
A good rule of thumb for base fitness is:
4000 meters in 15 minutes (3 minutes 45 seconds per kilometer), followed after a 5 minute break by 1500 meters in 5 minutes (3 minutes 20 seconds per kilometer) - if you can do that, then you are fit - if you cannot do it, then you need to work an extra week or two on your base fitness!!!!!!
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Week 1
Monday
Morning
Jogging for 20 minutes up and down the Hockey Field without rest in between, try to do as many as possible - try to keep jogging at 60% of maximum speed.
Goal Line<--------------------------------------------------------------->Goal Line
Do a basic stretch down, keep each stretch for 20 seconds - repeat 3 times: - Muscle Groups - Quadriceps, Calf, Hamstrings, ITB, Gluteus Muscles, Abductors, or 2 x 1000 meters @ 5 minutes per kilometers
Afternoon
Do two warm-up laps around the Hockey field, followed by a warm-up stretch - start with 20 Lady Push Up's & 20 Normal Crunches.
On the Hockey Field with your stick and ball:
4 x 25 meter sprints, walk back to the start, turn & sprint again, rest for 2 minutes.
2 x 50 meter sprints, walk back to the start, turn & sprint again, rest for 2 minutes.
2 x 100 meter sprints, walk back to the start, turn & sprint again.
Do a cool-down lap and stretch down.
Tuesday
20 minutes slow jog, or 3 kilometers slow jog.
Wednesday
Do 2 warm-up laps around the Hockey Field, followed by a warm-up stretch - start with 20 Lady Push Up's & 20 Normal Crunches.
On the Hockey Field with your stick and ball: (Use 5 beacons 25 meters from each other)
Start at beacon 1, sprint to beacon 2 (25 meters),
Jog back to beacon 1, without stopping, turn around beacon 1 and sprint to beacon 3 (50 meters),
Jog back to beacon 1, without stopping, turn around beacon 1 and sprint to beacon 4 (75 meters),
Jog back to beacon 1, without stopping, turn around beacon 1 and sprint to beacon 5 (100 meters),
Walk back to beacon 1
1<------------------>2
1<-------------------------------------->3
1<----------------------------------------------------------4
1<------------------------------------------------------------------------------>5
Repeat twice.
6 x 25 meter sprints with a 30 second rest between sprints
Thursday
Rest
Friday
Jogging for 20 minutes up & down the Hockey Field without rest in between, try and do as many as possible, try to keep jogging at 60% of maximum running speed
Goal Line<--------------------------------------------------------------->Goal Line
Do a basic stretch down, keep each stretch for 20 seconds - repeat 3 times: - Muscle Groups - Quadriceps, Calf, Hamstrings, ITB, Gluteus Muscles, and Abductors.
2 x 20 Lady Push-up's
2 x 20 Normal Crunches.
Saturday
Rest
Sunday
Rest
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