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Field hockey playbook physical training
1.
Field Hockey Playbook Danger
zones How to stay safe on the field. Derek E. Pappas
2.
Components
Know how Physical Style Planning Experience Derek E. Pappas Copyright © 2009
3.
Know How
Individual Skills Running off of the ball Tactics Strategy Set pieces Derek E. Pappas Copyright © 2009
4.
Physical
Power Strength Acceleration Speed Endurance Agility Derek E. Pappas Copyright © 2009
5.
Physical-continued
Flexibility Recovery Injury prevention Periodic training Derek E. Pappas Copyright © 2009
6.
Power
Core Weights Barbells (Biceps, bench, tricepts) Run repeats on steep hills or sand dunes Derek E. Pappas Copyright © 2009
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.
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.
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.
Beep Test
Australian national team 15-16 Derek E. Pappas Copyright © 2009
11.
Agility
ladders commando course in woods stairs plyometrics (jumping off of boxes) Derek E. Pappas Copyright © 2009
12.
Flexibilty
Yoga rope for hamstrings Exercise ball for hamstring and back stretch Increase neural tension Wrist and should stretches Derek E. Pappas Copyright © 2009
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.
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.
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 Derek E. Pappas Copyright © 2009
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