SYRACUSE FIELD HOCKEY SUMMER TRAINING PROGRAM
The summer workout for 2006 has been divided into three distinct phases:
Phase 1
Phase 2
Phase 3
May 28 - June 11
June 12 – July 15
July 16 – Aug. 7
Maintenance period
Preparation period
Final conditioning period
PHASE 1
May 28- June 11
This maintenance phase should be enjoyable and should not consume more
than 20 minutes of your day.
Distance - Try to keep a 7-minute pace (or better) for each mile.
Monday, Wednesday, and Friday
1 ½ miles weeks 1&2; 2 miles week 3
Sprints - Run each 220 as fast as possible, and rest for 60 seconds
during the recovery phase.
Tuesday and Saturday
5x 220 weeks 1&2; 6x 220 week 3
Stickwork - Thursdays have been designated for stickwork only.
During this phase, spend about 30 minutes working on that which you need to
improve. Most of you can continue doing drags/pulls to both right and left on
the move. Improve deception! Pass and shoot against a wall, concentrating
on fakes and accuracy .Take the responsibility to improve your own skills.
Use time and or space limitations to add pressure to your drills.
Stickwork: Work on those things that you need to improve. Keep
your feet moving! Concentrate on good dribbling position! Pass and SHOOT
against a wall, using fakes and a quick release. The drills that follow are an
example of some drills you can practice to improve your individual game.
1. Short drag ~ take ball over two lines that are 3 feet apart. Count the
number of lines the ball touches in 1 minute. .
2. Long drag - same as short drag, with the lines 6 feet apart.
3. Pulls, right and left - power dribble and approach cone; fake; long
drag; cut defender off and proceed to next set of cones. Repeat. Concentrate
on fakes, quick acceleration and tight ball control. Make your drag flat.
4. Finishing - weave through a set of cones; drag the ball past defender
(cones) and get a quick shot at goal.
5. Hitting
6. Shooting - working both on accuracy and on quick, off-balance shots
on both the right and left side of your body.
PLAY! Nothing can substitute for the experience that you can gain from just
playing. The best way to learn hockey is to play hockey. Play 1v1, 2v1, 3v3;
4v2, 7v7, etc. as often as possible. We play every Saturday during the summer
9 am to 11 am.
For Phases 2 and 3, read the narrative for an explanation of each exercise, then refer to the
schedule page to determine your daily routine for each week. Phase 3 sprints are listed along
with the Gauntlet, a fitness test for the National Team – once you’re in condition, you might want
to test yourself ! (Ha, ha…..)
PHASE II
June 12 - July 15
These four weeks should be a preparation period for your final training phase.
Remember that you need to warm up before each day of each training phase.
Warm-up:
1. Jog 5 minutes
2. Stretch - entire body !
3. Short stride, loose running for 2-3 minutes
Aerobics:
Run for 35 minutes, raising your pulse to 180 OR
Swim for 20 - 30 minutes, doing as many freestyle laps as
possible OR
Cycle for 60 minutes. Keep pedaling both up and down
hills, and increase distance each day.
Mondays and Fridays – choose any. Saturdays swim or bike
Abdominal:
Choose 4 of these per workout - 40 reps each
1. Sit up with feet on a chair, arms across chest. Sit up and
twist, alternate sides.
2. 5Ib. weight on chest, sit up. Let yourself back down on a
count of 5.
3. V-seats, feet and hands meet above the head.
4. Leg-lifts -raise legs, lower to 12 inches above the
ground on a count of 5. Separate legs and hold to a count of 2.
Put legs together and start again without letting your feet touch.
5. Leg-throws, with a partner
6. Crunches -body and knees meet then go back down
Don't let your feet touch.
Mondays and Fridays, along with weights and aerobics
Push-ups:
Tuesday and Thursday - 3 sets of 15; change direction, 3 sets of 8
Saturday - 3 sets of 15; for weeks 1&2 – weeks 3&4: sets of 20 and 10
Runs:
When running intervals:
1. 880's - rest the same amount of time it took you to run. Tues & Thur, 3x weeks 1,3
440's -rest 2x's the time it took you to run. Tues & Thur, 6x weeks 2,4
220's -rest 2x's the time it took you to run. Tues & Thur, 4x weeks 1,3; 3x weeks 2,4
under 220 - rest 2x's the time it took you to run.
2. Rest 3-5 minutes between sets
3. Each interval should be run about 4 seconds slower
than a good time for you at that distance.
4. Change of direction: 15 Yard Sprints
Touch both hands on the ground when you turn:
Sprint 5 yards, turn and sprint back; sprint 10 yds.,turn and
sprint back 5 yards; sprint 15 yds. Rest 2x's the time it took
to do 1 turn. Start with 3 sets of 8.
Jump Rope:
1. Quick steps - start for 20 seconds with a 10 second rest
in between. Increase 1 minute every week. Do 3 sets.
2. High knees - start for 20 seconds with a 10 second rest in
between. Do for 2 minutes, increase 30 seconds each week.
3. Double Jumps - 3 sets of 8. Increase by 2 until you get to12, then add
another set Rest 15 seconds between sets.
Tuesdays and Thursdays
Phase 3
July 16- Aug. 7
THIS IS THE REAL THING! IF YOU HAVEN’T DONE ANYTHING ALL
SUMMER, START EASY, BUT YOU REALLY NEED TO BE IN PEAK
CONDITION BY AUGUST 10 AND HAVE NO LONGER TO PROCRASTINATE !
In addition to things you have already been doing in Phases 1 and 2, here is
an explanation of additional training methods.
Plyometrics:
1. Single leg - jump up on a bench and then off. Do 30 sec.
at a time; work up to 5 minutes at a time.
2. Both legs -jump up on a bench and then off. Do 6 at a
time; work up to 10 at a time.
3. Jump overs - jump over a bench, then jump forward,
like a standing long jump. Walk back. Do 6 at a time,
working up to 10.
4. Cone Series - place 5 cones in a row; double Leg jump over.
5. Lat Cone - place 5 cones in a row; double leg jump laterally over
them to the right, then left = 1 set
6. Ice Skater- back and forth as wide as you can jump,
imitating a speed skating motion. ,
7. String -jump back and forth over a string which gets progressively
higher, from 6 inches to 2.5 feet.
SPRINTS: IF YOU DON’T DO ANYTHING ELSE, DO THE SPRINTS !
1. Accelerated - start slow and speed up covering 50-75yards. Walk back.
2- 10 second sprint - as fast as possible for 10 seconds. Walk back.
3. 40 yard sprint - Walk back
4. Suicide sprint -Touch lines with both hands.1 set = 5 yards; change direction; 10 yards;
change direction; 15 yards; change direction rest 2x's the time it took to run it.
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5. Change of pace - An easy 10 yards; turn and sprint 5 yards; turn and sprint 5 yards, turn
and jog 10 yards.
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SPRINTS -PHASE 3
July 16
July 20July 24
July 27
4 – accelerated
3 - 10 second
2 - 440'5
2 - 220's
5 – 40 yard
5 - Suicides
5 - Change of Pace
6 - 55 yard
July 31
August 3
August 7
6 - accelerated
4 -10 second
3- 440’s
3 -220's
6 - 40 yard
6 - Suicides
6 - Change of Pace
6 - 55 yard
August 11
August 15
August 18
August 21
8 - accelerated
6 -10 second
4 -440'5
5 -220's
7 - 40 yard
7 - Suicides
7 - Change of Pace
Rest Interval -220's rest 2x the time it took you to run;
440's rest 2x the time it took you to run; Less than 220 rest 3x the time it took you to run.
THE GAUNTLET*
One Mile Run:
time to be determined ( 6;00 min. )**
1 minute rest
1/2 Mile run:
time to be determined ( 3:00 min )**
1 minute rest
440 yard run:
time to be determined ( 78 seconds )**
1 minute rest
220 yard run:
time to be determined ( 36 seconds )**
1 minute rest
10 - 20-yard ladders: ( 90% of best ladder time )
20 seconds rest between ladders
-Sprint 5 yd, back 5 yd
-Sprint 10 yd, back 5 yd
-Sprint 15 yd
touch line with hand and push off hard
open hips up as fast as possible
* A fitness test used by the USA Field Hockey Team
**Acceptable times as determined by the USA Field Hockey Team
Schedule for Phases 2 and 3
Week one – phase 2
Monday – aerobics, abdominals and weights
Tuesday – jump rope, 3-880’s, 4-220’s, push-ups, 3 sets of 15, 3 sets of 8 in reverse
Wednesday – stickwork – 50 minutes, weights
Thursday – same as Tuesday
Friday – same as Monday
Saturday – stickwork, swim or bike, push-ups, 3 sets of 15
Week two
Monday – same
Tuesday – same except intervals – change to 6-440’s and 3-220’s
Wednesday – same
Thursday – same as Tuesday
Friday – same
Saturday – same
Week three
Repeat week one, but increase weights
Week four
Repeat week two, but increase push-up sets to 20 regular and 10 reverse, maintain higher
weights
Week one – phase 3
Monday – 1.5 miles in 10:30, stickwork, weights
Tuesday – Jump rope – 10 min., plyos, stickwork
Wednesday – Sprints, weights
Thursday – same as Tuesday
Friday – same as Monday
Saturday – Sprints
Week two
Monday – same except 2 miles in 14:00
Tuesday – same
Wednesday – same
Thursday – same
Friday – same as Monday
Saturday – same
Week Three
Same except 2.5 miles in 17:30, jump rope 15 minutes
Week Four
Same except 3 miles in 22:00, jump rope 20 minutes