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Pre Season Fitness - Winter Season - Week 5
Week 5
Monday
Do two laps around the hockey field
Do 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
3 x 40 meter sprints, walk back to the start, turn & sprint again - Rest for 2 minutes
3 x 50 meter sprints, walk back to the start, turn & sprint again - Rest for 2 minutes
Repeat the whole program three times
Do a cool down lap and stretch down
Tuesday
Jog 16 minutes out to a specific point, try to come back in 15 minutes, or 3000 meters @ 4 minutes 30 seconds per kilometer
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 three times - 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 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)
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
Repeat three times - Total recovery after each set.
6 x 25 meter sprints with a 30 second rest between sprints - repeat twice
Saturday
5000 meters in your own time
Sunday
5000 meters in your own time
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