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Field Hockey PlaybookDanger zonesHow to stay safe on the field.Derek E. Pappas
Derek E. Pappas Copyright © 2009
Components
Know how
Physical
Style
Planning
Experience
Derek E. Pappas Copyright © 2009
Know How
Individual Skills
Running off of the ball
Tactics
Strategy
Set pieces
Derek E. Pappas Copyright © 2009
Physical
Power
Strength
Acceleration
Speed
Endurance
Agility
Derek E. Pappas Copyright © 2009
Physical-continued
Flexibility
Recovery
Injury prevention
Periodic training
Derek E. Pappas Copyright © 2009
Power
Core
Weights
Barbells (Biceps, bench, tricepts)
Run repeats on steep hills or sand dunes
Derek E. Pappas Copyright © 2009
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)
Derek E. Pappas Copyright © 2009
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)
Derek E. Pappas Copyright © 2009
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)
Derek E. Pappas Copyright © 2009
Beep Test
Australian national team 15-16
Derek E. Pappas Copyright © 2009
Agility
ladders
commando course in woods
stairs
plyometrics (jumping off of boxes)
Derek E. Pappas Copyright © 2009
Flexibilty
Yoga rope for hamstrings
Exercise ball for hamstring and back stretch
Increase neural tension
Wrist and should stretches
Derek E. Pappas Copyright © 2009
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!!!!!!!
Derek E. Pappas Copyright © 2009
InjuriesImpact injuries (don’t 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.
Don’t play if you are hurt.
RICE (Rest, Ice ,Compression, Elevation)
Derek E. Pappas Copyright © 2009
Translating physical attributes into hockey
Use 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 pressure
Use your strength to perform skills when the ball is far away from your body
