60 www.womensfitness.co.uk | March 2009

Get fit for

feature team sports

Whether you’re a seasoned hockey player or a coMplete beginner, personal trainer Caroline Sandry has all the tips you need to get yourself hockey fit

TraininG enerGy SySTemS for

Speed and powerthe anaerobic system (the energy system used for short, intense bursts of activity) can be trained with challenged interval

training – high-speed/intensity work followed by periods of rest or low activity. once a week, add an interval training session into your regime. this could

be on the treadmill if you are working out at the gym or outside at your local park.

try getting hold of at least five field markers and arranging them in a star shape. hockey involves frequent, rapid changes of direction, so practise

sprints between the cones. some boxing-type circuits can also give a good anaerobic and aerobic workout, and

military-fitness-type classes would also benefit your training.

TraininG for hoCkey

hockey is a challenging game, with lots of speed, agility and

stamina needed. fitness specialist and coach spencer Mcgawley explains:

‘hockey is a field sport, and is a challenge to fitness as it requires different energy systems and muscle groups to be strong and efficient.

the energy systems challenged are both aerobic and anaerobic, and traditionally too

much emphasis has been placed on the aerobic training of hockey players. now,

though, we are looking at working on the anaerobic system, improving

speed, power and peak anaerobic threshold.’

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H what is hockey?hockey is a fantastic team sport, which is likely to take

many of us back to our school days and a time when we might not have been so keen to get out on the field and exercise! however, hockey is a thriving sport and a great way for women to get fit while meeting people and being a part of a team.

hockey (or field hockey, as it is also known to differentiate it from ice hockey), is an 11-a-side game played on a pitch 100 yards x 60 yards (91.4 metres x 55 metres) with a ball that has a 23cm circumference. each player has a stick with a rounded head to play the ball, with the ultimate aim of scoring goals by putting the ball in the other team’s goal. the rules of hockey are very similar to the rules of football, except that players must use sticks instead of their feet to play the ball. there are 11 players on a team, made up of a goalkeeper, defenders, midfielders and attackers. the only player on the field who is allowed to use their feet and hands as well as their stick is the goalkeeper.

March 2009 | www.womensfitness.co.uk 61

Fancy a game?Woking Hockey Club team captain Lucy O’Brien, whose team trains every Tuesday and plays every Saturday, says: ‘Hockey is a fantastic sport. I have been playing for 12 years, but we really want to include everyone, so whatever your ability you can still get involved.’ To find out more visit www.wokinghc.com

There are many leagues all over the UK. Simply look up ‘women’s hockey’ online, or visit www.englandhockey.co.uk. The season in England runs from September until May.

All you need for hockey is some basic sports clothing and a team! Do make sure you get the right footwear, though – ASICS has a great hockey trainer, the Gel Hockey Pro, at £80. Visit www.asics.co.uk

Body STrenGTh

good strength and condition is vital for hockey. the player’s key

position – bending forwards from the waist – requires a strong back and strong

stomach muscles. typical torso-conditioning work, such as controlled crunches or pilates,

is perfect for strengthening these areas. strength in the deep hip muscles for spinal

and pelvic stability is also important, so focus work on that area, too. yoga is a great way to strengthen the hips while

opening them – try exercises like the standing Warrior series.

lower-Body TraininG

Jumping is very good training for hockey, as it increases speed,

power and lower-body strength. try hopping from side-to-side over a broom handle, or jumping over a broom handle

placed on two field markers. you could also try adding star jumps or jumping lunges (jump

immediately from right-leg lunge to left-leg lunge and back) into your routine. be warned,

though, care is needed with this type of training; it is not for novice exercisers or

the out-of-shape, as it places high demands upon the body. if you have back or knee problems,

seek medical advice.

aeroBiC fiTneSS

aerobic fitness is an obvious requirement for

hockey, as your endurance will be challenged when you play.

ensure you have at least one steady aerobic training day per week. an hour-long session of running or cycling at a fairly constant pace, which works you at around 70

per cent of your maximum heart rate, is ideal.