Off-Season Workout Info

WEST DEPTFORD H.S. FIELD HOCKEY

OFF SEASON PROGRAM

CLICK HERE FOR OFF-SEASON WORKOUT LOG

STICK WORK - (30 minutes = 3 points) per week (Spread this out over several days so that you are touching the ball more often and not making these exercises tedious.)  Most of these can be done indoors.

    OR 1 point for completing any of the following:

  • 100 drives and stops with partner 
    • GK 100 clears - with boots
  • 100 slaps and stick stops with partner at 20 yards on grass - we need at least 4 players who can stop the ball at the top of the circle on penalty corners.  If you are one of them, you will see a lot of time on the field.
  • 100 pushes and stops with partner and tennis ball on hard surface -  Receive it softly and bring to a dead stop each time.  Your stick should not move toward the ball to stop it.
    • GK 100 balls - same as above only you face the wall and have someone throw the balls from behind you.  Stop with hands or feet.
  • Air dribble 10 minutes (if you need to do it in your room, stand next to your bed and air dribble over the bed so that when the ball drops it hits the bed and not the floor.  This will keep you out of trouble!)  Record your highest score without a miss.
    • GK - hacky sack  Record your highest score without a miss.
  • 1 yard for 1 minute 10 times - Record your best time.
    • GK - with boots
  • 6" - do the same as above, only move the ball 6" instead of 1 yard.  Record your best time.
    • GK - with boots
  • Figure 8's, 10 times - "cones" 5 yards (giant steps) apart.  Dribble ball in a figure 8 pattern around the cones 5 times and rest.  Record your best time.
    • GK - with ball and boots

     

PLAY  (30 minutes = 3 points)

·       Whenever and wherever you can!!!!!!!!!!!  Play small games, 1v1, 2v2, etc. up to full size games of 11v11

SPEED TRAINING - (20 minutes = 3 points)

    OR 1 point for completing any of the following:

CARDIO/AEROBIC CONDITIONING - (20 minutes = 3 points)

  • Run 2 miles 3 times each week.  Intersperse easy jogs with runs and sprints.  (If you are participating in a sport that requires this type of aerobic effort that will satisfy this requirement.)

STRENGTH TRAINING - (30 minutes = 3 points)

  • Get into the weight room and work upper and lower body a minimum of 2 times, preferable 3 times, per week.  Include wrist exercises for stick handling.

***Use the charts to record your workouts.  Turn in to Coach Decker on the first day of preseason, ______________________________.

 "IF IT IS TO BE, IT IS UP TO ME"

CLICK HERE FOR OFF-SEASON WORKOUT LOG

 

 

 

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