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Pre Season Fitness - Winter Season - Week 2
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 65% 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.
3 x 100 meter sprints, walk back to the start, turn & sprint again.
repeat the program twice
Do a cool-down lap and stretch down.
Tuesday
Jog 13 minutes out to a specific point; try to come back in 12 minutes, or 3000 meters @ 6 minutes per kilometer.
Wednesday
Do 2 warm-up laps around the Hockey Field, followed by a warm-up stretch - start with 30 Lady Push Up's & 30 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
Repeat three times.
1<------------------>2
1<-------------------------------------->3
1<---------------------------------------------------------->4
1<------------------------------------------------------------------------------>5
6 x 25 meter sprints with a 30 second rest between sprints
Repeat twice
Thursday
Rest
Friday
Jogging for 25 minutes up & down the Hockey Field without rest in between, try and do as many as possible, try to keep jogging at 65% 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 & 15 Men Push-up's
3 x 30 Normal Crunches.
Saturday
Rest
Sunday
Rest
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