Field hockey playbook physical training


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Field hockey playbook physical training

  1. 1. Field Hockey PlaybookDanger zonesHow to stay safe on thefield.Derek E. Pappas
  2. 2. Components Know how Physical Style Planning ExperienceDerek E. Pappas Copyright © 2009
  3. 3. Know How Individual Skills Running off of the ball Tactics Strategy Set piecesDerek E. Pappas Copyright © 2009
  4. 4. Physical Power Strength Acceleration Speed Endurance AgilityDerek E. Pappas Copyright © 2009
  5. 5. Physical-continued Flexibility Recovery Injury prevention Periodic trainingDerek E. Pappas Copyright © 2009
  6. 6. Power Core Weights Barbells (Biceps, bench, tricepts) Run repeats on steep hills or sand dunesDerek E. Pappas Copyright © 2009
  7. 7. 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
  8. 8. 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
  9. 9. 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
  10. 10. Beep Test Australian national team 15-16Derek E. Pappas Copyright © 2009
  11. 11. Agility ladders commando course in woods stairs plyometrics (jumping off of boxes)Derek E. Pappas Copyright © 2009
  12. 12. Flexibilty Yoga rope for hamstrings Exercise ball for hamstring and back stretch Increase neural tension Wrist and should stretchesDerek E. Pappas Copyright © 2009
  13. 13. 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
  14. 14. Injuries Impact 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
  15. 15. Translating physicalattributes 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 bodyDerek E. Pappas Copyright © 2009