Field hockey playbook physical training

Field Hockey Playbook
Danger zones
How to stay safe on the
ﬁeld.
Derek E. Pappas

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


Physical
Power
Strength
Acceleration
Speed
Endurance
Agility


Physical-continued

Flexibility
Recovery
Injury prevention
Periodic training


Power

Core
Weights
Barbells (Biceps, bench, tricepts)
Run repeats on steep hills or sand dunes


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)


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)


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)


Beep Test

Australian national team 15-16


Agility

ladders
commando course in woods
stairs
plyometrics (jumping off of boxes)


Flexibilty

Yoga rope for hamstrings
Exercise ball for hamstring and back stretch
Increase neural tension
Wrist and should stretches


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!!!!!!!


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)

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

Field hockey playbook physical training

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