Field Hockey Playbook Physical Training Targets
-
Upload
derek-pappas -
Category
Documents
-
view
234 -
download
0
Transcript of Field Hockey Playbook Physical Training Targets
-
7/29/2019 Field Hockey Playbook Physical Training Targets
1/15
Field Hockey Playbook
Danger zonesHow to stay safe on the
field.Derek E. Pappas
-
7/29/2019 Field Hockey Playbook Physical Training Targets
2/15
Derek E. Pappas Copyright 2009
Components
Know how
Physical
Style
Planning
Experience
-
7/29/2019 Field Hockey Playbook Physical Training Targets
3/15
Derek E. Pappas Copyright 2009
Know How
Individual Skills
Running off of the ball
Tactics
Strategy
Set pieces
-
7/29/2019 Field Hockey Playbook Physical Training Targets
4/15
Derek E. Pappas Copyright 2009
Physical
Power
StrengthAcceleration
Speed
Endurance
Agility
-
7/29/2019 Field Hockey Playbook Physical Training Targets
5/15
Derek E. Pappas Copyright 2009
Physical-continued
FlexibilityRecovery
Injury prevention
Periodic training
-
7/29/2019 Field Hockey Playbook Physical Training Targets
6/15
Derek E. Pappas Copyright 2009
Power
CoreWeights
Barbells (Biceps, bench, tricepts)
Run repeats on steep hills or sand dunes
-
7/29/2019 Field Hockey Playbook Physical Training Targets
7/15
Derek E. Pappas Copyright 2009
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)
-
7/29/2019 Field Hockey Playbook Physical Training Targets
8/15
Derek E. Pappas Copyright 2009
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)
-
7/29/2019 Field Hockey Playbook Physical Training Targets
9/15
Derek E. Pappas Copyright 2009
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)
-
7/29/2019 Field Hockey Playbook Physical Training Targets
10/15
Derek E. Pappas Copyright 2009
Beep Test
Australian national team 15-16
-
7/29/2019 Field Hockey Playbook Physical Training Targets
11/15
Derek E. Pappas Copyright 2009
Agility
ladderscommando course in woods
stairs
plyometrics (jumping off of boxes)
-
7/29/2019 Field Hockey Playbook Physical Training Targets
12/15
Derek E. Pappas Copyright 2009
Flexibilty
Yoga rope for hamstringsExercise ball for hamstring and back stretch
Increase neural tension
Wrist and should stretches
-
7/29/2019 Field Hockey Playbook Physical Training Targets
13/15
Derek E. Pappas Copyright 2009
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!!!!!!!
-
7/29/2019 Field Hockey Playbook Physical Training Targets
14/15
Derek E. Pappas Copyright 2009
InjuriesImpact injuries (dont 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.
Dont play if you are hurt.
RICE (Rest, Ice ,Compression, Elevation)
-
7/29/2019 Field Hockey Playbook Physical Training Targets
15/15
Derek E. Pappas Copyright 2009
Translating physical
attributes into hockeyUse 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 pressureUse your strength to perform skills when the ball is far
away from your body