Holy Child Field Hockey Summer Workout Plan
You may work out on any five days during the week; however, you must be working out at
least five days a week.
Remember, preseason will include core building, plyo-metrics, and running, so be ready!
Of course, it will also include playing some field hockey!
June:
Day 1:
-Leg Circuit (2 sets) (see below)
-(12) X 30 second run with 45 second recovery/job
-15 minute steady run
-10 minutes core work
Day 2:
-2.5-3 mile run (hard)
-Quickness/agility training (see below)
-10 minutes core work
Day 3:
-Leg Circuit (2 sets) (see below)
-(10) 100 yard sprints (under 15 second sprints, 60 second recovery jog)
-10 minutes core work
Day 4:
-Quickness/agility training (see below)
-1 mile timed
-10 minutes core work
Day 5:
-Sprint workout – 25 yard shuttles
-Down and back = 1
-6X’s in 60 seconds or under, 5 minute rest, then repeat
-2 mile run
-10 minutes core work
July:
Day 1:
-20 minute run (challenge yourself)
-Quickness/agility work (see below)
-25 yard shuttles
-Down and back = 1
-6X’s in 60 seconds or under, 5 minute rest, then repeat
-10 minutes core work
Day 2:
-2 mile run (timed)
-10 minutes core work
Day 3:
-Leg Circuit (3 sets) (see below)
-Sprint Workout:
-(5) 20 yard sprints – jog/recovery to start – continuous
-(5) 40 yard sprints – same
-(5) 20 yard sprints – same
-1 mile (timed)
-10 minutes core work
Day 4:
-Quickness/agility work (see below)
-(10) 100 yard sprints (14-15 second sprints, 60 second recovery/jog)
-10 minutes core work
Day 5:
-10-20 minute run (hard with interval sprints)
-Leg Circuit (3 sets)
-(12) x 30 second run with 30 second recovery/jog
-10 minutes core work
August:
Day 1:
-20 minute run
-Quickness/agility work (see below)
-25 yard shuttles
-Down and back = 1
-6X’s in 60 seconds or under, 5 minute rest, then repeat
-10 minutes core work
Day 2:
-Leg Circuit (4 sets) (see below)
-(12) x 30 second runs with 30 second recovery/jog
-1.5 mile run (timed)
-10 minutes core work
Day 3:
-3-4 mile run
-10 minutes core work
Day 4:
-Quickness/agility work (see below)
-20 minute run
-Sprint workout:
- (5) 40 yard sprints
-(3) 75 yard sprints
-(2) 100 yard sprints
-(3) 75 yard sprints
-(5) 40 yard sprints
-10 minutes core work
Day 5:
-(5) X 1 minute run with change of direction and speed (1 minute recovery/jog)
-(5) X 30 second run with change of direction and speed (30 second recovery/jog)
-Leg Circuit (4 sets)
-(10) 100 yard sprints (14 second sprints, 60 second recovery/jog)
-10 minutes core work
Leg Circuit Exercises:
1. Body Weight Squats – 20 reps
a. With hands behind your head, squat down to a parallel position
2. Lunges – 10 reps/leg (20 total)
a. (alternate legs) – One foot forward, squat down until the back leg is
parallel to the ground. Do not touch your knees to the ground.
3. Step-Ups – 10 reps/leg (20 total)
a. 10”-12” box/bench, alternate stepping on and completely off box
(continuous).
4. Squat Jumps (20 jumps)
a. Same as body weight squats, but jump off the ground. Bed sure to
squat down to a parallel position.
Quickness/Agility Work:
Use 10 cones, spaced about 1 yard apart in a straight like.
Exercises:
1. Speed Cone Jumps – Jump over each cone (facing forward)
2. Speed Lateral Cone Jumps – Jump over each cone (facing left and then right)
3. Speed Hops (right and left) – Hop over each cone, first with the right foot and
then with the left foot (face forward)
4. Lateral Speed Hops (right and left) – Hop over each cone, first with the right
foot and then with the left foot (facing left and then right)
5. Lateral Weave (small, quick steps) – Weave around the cones (facing
forward)
6. Forward/Backward Weave (small, quick steps) – Weave around the cones
(facing backwards)
Stick Work:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
Indian Dribble: Moving the ball 1 yard at a time. Not stationary.
Aerial Dribbling: Stationary with tricks or on the move.
Box Drill – Make a box. Reverse pull 2 yards, Forward dribble 2 yards,
face pull 2 yards, back pull 2 yards.
Scooping in a bucket/scooping and slapping
Spinning
Dodging
1 vs. 1 play
Dribble and face without ball
Dribble with left hand only
Block tackle 25 yards – 3 sets with 4 balls
Weave between your legs and change direction
Practice on pavement and grass
Dribble for 5 minutes, changing direction and speed (in a confined area).
Core Work:
1. Crunches – 3 sets of 30-40 (Bicycle, side, reverse, v-ups, ankles, scissors,
reachers, toe touches, leg lefts, etc…)
2. Hyperextensions – 3 sets of 10
3. Push-ups – 3 to 5 sets of 15 (incline if you get good)
4. Leg extensions – 3 sets each leg for 15 seconds
5. Side Crunches (vertical or lying down) – 3 sets of 12
6. Toe Touches on back – place legs in air and reach for toes 40 times
7. Scissors – lie on stomach and cross legs in back, 3 sets of 12
8. Grasshoppers – Push up position swinging one leg under (30 seconds for
each leg)
9. Burpies – Start standing to push-up position, catching your weight with your
arms, then pop legs up and stand again – 3 sets of 10
10. Mountain Climbers – Push up position. Run legs. 4 sets of 25
11. Planks – Pushup position on elbows. Hold it. 3 sets of 30 seconds
Along with these workouts, you should also try to play field hockey and/or
complete stick work at least 2-3 times/week. Working out is important; however,
be safe and if you feel pain stop!
See you in August!