Field Hockey Playbook Physical Training Targets

7/29/2019 Field Hockey Playbook Physical Training Targets

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Field Hockey Playbook

Danger zonesHow to stay safe on the

field.Derek E. Pappas


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Derek E. Pappas Copyright 2009

Components

Know how

Physical

Style

Planning

Experience


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Know How

Individual Skills

Running off of the ball

Tactics

Strategy

Set pieces


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Physical

Power

StrengthAcceleration

Speed

Endurance

Agility


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Physical-continued

FlexibilityRecovery

Injury prevention

Periodic training


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Power

CoreWeights

Barbells (Biceps, bench, tricepts)

Run repeats on steep hills or sand dunes


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Strength

Hang from a chin up bar until failure-repeat 10 times

Hold the chin up position (step on a chair to get into

position) until failure-repeat 10 times

Build core strength with exercise balls (65cm ball)


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Speed

Track workouts (intervals-25 yd, 50 yd, 100 yd, 200 yd

repeats)

Shuttles 5-10-15-20-25 (under 30 seconds) repeat

200 meters in under 24 seconds

300 meters in under 40 seconds

400 meters in under 60 seconds (target 52 seconds)


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Endurance

6 x 400 meters less than 68 seconds each with a one

minute break

Alternatively rest between laps until heart rate is in

recovery zone

mile time (under 5 minutes

12 minute run (minimum 8 laps)

5 mile time (32 minutes)


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Beep Test

Australian national team 15-16


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Agility

ladderscommando course in woods

stairs

plyometrics (jumping off of boxes)


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Flexibilty

Yoga rope for hamstringsExercise ball for hamstring and back stretch

Increase neural tension

Wrist and should stretches


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Recovery

Recovery drinks aid in muscle recovery

Ice bucket for sore feet

Ice bath for sore legs

Jog/walk next day after hard workout to get rid of lactic

acid

Rest!!!!!!!


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InjuriesImpact injuries (dont get hit with ball or stick)

Body on body (watch out for players that want to take

you out

Stress/over use - shin splints, plantar facia,

chrondemalicia (knee pain), wrists, tendonitis in elbows

Listen to your body

See doctor/physio.

Dont play if you are hurt.

RICE (Rest, Ice ,Compression, Elevation)


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Translating physical

attributes into hockeyUse your speed to recover in defense

Use your speed to run into space

Use your speed to run in front of players

Use your strength to win 50/50 balls

Use your strength to clear the ball under pressureUse your strength to perform skills when the ball is far

away from your body

Documents

Field Hockey Playbook Physical Training Targets