Summer Fitness for Holton-Arms Field Hockey 2017
Head Coach: Kate Smith
2017 Holton Field Hockey Players and Parents!!
I know you all have some very exciting plans this summer and I can’t wait to hear of all your
travels in August. As you relax and enjoy the summer, you should also think about getting in
shape for field hockey! Ask yourself what you want out of the season? Everyone who comes out
for field hockey needs to spend time getting in shape and working on skills this summer. The
more work you put into the off season, the more joy you will get out of the actual season.
Saturday Commitments
Fall schedules will be online soon but I wanted to let you about Saturday commitments in
advance. Please mark September 16 on your calendars. Varsity will have a mandatory practice
to prepare for a Monday game.
Team Camp
The varsity team captains Jackie Hardie ‘18 and Taylor Lawrence ’18 are excited to join you all
at the UMD Team Session 1 camp. So far, 10 players will be in going. We encourage all ages
and skill levels to attend this camp. It is a great way to get in shape, work on skills, and bond
with Holton teammates.
Now for the workouts!!! I have kept the packet very simple to give you flexibility. Below are
helpful guidelines:
Timed 300s: Dovetailing off a lacrosse tradition, field hockey will begin using timed 300 yard
sprints to track individual growth. Sprints for field hockey should run to the 25 and back, 50 and
back, 75 and back. Rest for 2 minutes before your next one. We will do 3. There is no rest
between the turnarounds. Captains will send out more information for individual target times and
team target times.
Workout Partners: If you are near other athletes, use one another to motivate you to meet up
and work out. Pick the time, place, and work out in advance so you can maximize your time.
Running together is great, but you should also add lunges, squats, sprints, push ups, sit-ups,
and PASSING to your workout with your partner.
Workout Logs: Record what you do each day in a journal. Note the exercise date/ time, how
you felt, what you did and how long it took. Keeping track of each day will motivate you to do
more! Go make your journal TODAY.
Take care of your body: Warm up and stretch before every exercise. I strongly suggest doing
agilities everyday in addition to stretching. And be sure to cool down and stretch when you are
done. Drink lots of water everyday. Don’t work out in the middle of the day when it is hot.
Listen to your body: Only you know how hard you can push yourself. If these workouts are
too easy, please alter them. If these workouts are hard, go slow and build up. Build in a day off
once a week to give your body a break and VARY up the exercises.
When should you start? Now! Seriously, take June to maintain the shape you are in or relax a
little. At the beginning of July, do at least one activity a day but increase the intensity/time as the
month moves along. By August, you should be working out 40-60 minutes a day and should be
working with your stick and ball daily.
Please contact us anytime and for any reason throughout the summer. I want to hear how
Maryland hockey camp went! Work hard and get fired up for August 22 . We are going to have a
blast.
th
Your Dedicated Coaches!
Coach Smith Coach Roth
Coach McEnroe
Coach Groseclose
Coach Wilde
20167Field Hockey Summer Workout!!!
Stamina Workouts: Get the heart rate up and keep it in the mid-high range for 30-40 minutes.
Longer runs, aerobic or spin classes, or even hikes build stamina.
A) Run: 3-5 miles (30-40 min)
B) Bike: 10-20 miles (40-60 min)
C) Class /Hike: 1-2 hours
Strength Workouts: Go ahead and work with trainers (they will design their own routine) or do
these simple exercises that require nothing more than your body weight. Strength needn’t take
more than 10-20 minutes and can be worked into stamina workout.
A) 20 lunges, 20 air squats, 20 crunches, 10 push ups = repeat set 5x
B) Sprint stairs, 10 push ups, 10 lunges, 10 burpees, 30 sec. plank =repeat 5x
C) 45 sec wall squat, 45 sec plank, 45 sec lunges, 45 sec push up, 45 sec air squat =
repeat 5x
Speed Workouts: Mix these into runs and sprint between telephone poles along the road, or go
to a track and do sprints there. Either way, work on bursts of speed.
A) Sprint 50 yards – 5 times (rest 1 minute between each)
B) Sprint 100 yards – 4 times (rest 1.5 minute between each)
C) Sprint 25 yards – 10 times (rest 30 seconds between each)
D) 300 yard sprints (see notes above)
Skills Work: You have to commit to working with a stick and ball. Try to find a surface
comparable to a field – driveway, basement floor, turf, etc.
A) 20 pulls out in front, 20 pulls off left side of body, 20 pulls off right side
B) Dribble dodges: spin left/right. Pop dodges. Pull dodge left/right. Each dodge 5 times
C) Against a board or with partner: 20 push passes, 20 slap shots, 20 choke hits, 20
drives. Receiving each rebound low and in control.
D) Dribble: design an obstacle course and run through it 5 times. Include dribbling
left/right, tight, loose, pulls, stops, spins.
Agility Work: You should work on the side to side and squat position. (See diagrams below)***
A.
Small Bands - monster walk forward/backward, j walk forward/backward, leg raises,
band around knees lie on side clam shell open/close (switch sides)
B.
T-Drill- 4 cones in a t formation. Run forward, run left, run right, run back to center,
backpedal to start cone (touch cone each time)
C.
Box Drill - 4 cones in a box. Run forward, shuffle, run backwards, shuffle. Stay low and
Repeat 5xs
D.
Star Drill - Set 8 cones out in star and 1 in middle. Touch each cone and return to center
cone after each touch. Repeat 5xs. Use stop watch to beat your times.
Complete something in 2 categories each day, 5-6 times a week. Have fun! Work hard! GO
PANTHERS!
Agilities Diagrams for Agility Work
Box Drill
T-Drill
Star Drill
Personal Workout Log (Sample)
July
4
Stamina A
Speed B
Rate: 85%
(felt tired and
thirsty)
5
Worked at
pool all
day.
DAY OFF
11
Stamina B
Strength C
Rate 90%
(cardio class
and trainer)
12
DAY OFF
6
Agility C
Strength B
Rate:80%
(stairs
were hard)
7
Stamina
B
Skills A
Rate:
100%
(went with
partner)
8
Skills A
Strength C
Rate 90%
(worked
with
partner)
9
DAY OFF
-- But
worked on
pulls and
hits
10
Stamina A
Skills C
Rate:75%
(legs tired
from
strength)