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Pre Season Fitness - Winter Season - Week 4
Week 4
Monday
Do a warm-up stretch on the Hockey Field with your stick and ball:
1 x 400 meters - target time = 80 seconds - Rest 3 minutes before the next run
1 x 300 meters - target time = 55 seconds - Rest 3 minutes before the next run
1 x 200 meters - target time = 40 seconds - Rest 3 minutes before the next run
1 x 100 meters - target time = 20 seconds - Rest 3 minutes before the next run
1 x 70 meters - target time = 15 seconds - Rest 60 seconds before the next run
3 x 50 meters - target time = 12 seconds - Rest 30 seconds before the next run
3 x 30 Lady Push-up's
3 x 30 normal Crunches
Tuesday
Jog 17 minutes out to a specific point, try to come back in 15 minutes or 3000 meters slow jog
3 x 30 Lady Push-up's
3 x 30 Crunches.
Wednesday
Do two 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)
Jog from beacon 1 to beacon 2
Sprint from beacon 2 to beacon 3
Turn around and sprint back to beacon 2
Jog from beacon 2 to beacon 4
Sprint from beacon 4 to beacon 5
Jog back to beacon 1
1 ------------> 2 ------------> 3 ------------> 4 ------------> 5
1---------------2
--------------->2----------------3
-------------->
2----------------3
-------------->
2--------------------------------4
----------->------------>-------->------------>
4--------------5
1----------------------------------------------------------------5
a set consists of doing the course twice - rest 2 minutes between sets - do 4 sets
Do 4 x 100 meter sprints, walk back after each 100 meter sprint, turn and go when back at the start.
Thursday
Rest
Friday
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 30 Lady Push-up's & 20 Men Push-up's
3 x 30 Normal Crunches.
Saturday
Jogging for 30 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, or 3 x 1000 meters @ 4 minutes 30 seconds per kilometer, rest 4 minutes after each 1000 meter.
Goal Line<--------------------------------------------------------------->Goal Line
Sunday
Rest
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