2016 Field Hockey Summer Conditioning Program
The following is a six week workout program to get you ready for the upcoming
season. It should be started June 25, 2016 after school finishes and summer break
begins. We know that you have a lot of things going this summer, but it is
important to you individually and as a team to make sure you are prepared
physically and mentally for the field hockey season.
Here are a few key points to keep in mind about your summer workouts:
-Heat—try to avoid working out between 12-5 PM since the temps tend to be
much warmer.
-Hydration—be sure you are drinking water before, during, and after every
workout.
-Eat—make sure you are eating healthy food with a combination of protein, fiber,
and carbs. Try to keep the junk food to a minimum.
-Bring a Buddy—workout with a partner or small group. It will keep you
motivated and also you will push each other to work harder.
-Record your workouts—write down what you do and any times. Use this
information to work on setting goals for improvement.
-Know yourself—each of you are built differently, begin with various fitness
levels, and have different strength areas. Also, you may be going to a camp or
participating in another sport so some of your workouts may be adjusted.
-Stay injury free—don’t workout so hard that you get injured. Listen to your
body. If you need to rest, then REST.
Running Tests during Preseason:
-Guantlet—one mile; 7:15 break 800 yards; 3:30 break 400 yards; 1:30
-300 yard shuttle—x 6 (each one is 25 yards x 12); 72 seconds
-100’s test—12 100’s down in 20 seconds, back in 40 seconds, next 100 starts at
the top of the next minute.
-Beep Test—level 8 is a standard score (this is not the test you have done in PE).
**If you are going to field hockey camp or another sports camp that has a
vigorous intensity level, please do not perform the scheduled workout during that
day. 
P a g e 1 | 11
June 2016
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
27
28
29
Green Day 2-4
Track Workout
#1
Agility
Strength #1
Ab Work 500 rep
23
24
25
26
Last Day of
School!
Break
Workouts Begin:
Run 2 minutes,
Jog 4 minutes x4
Run 30 minutes
30
Green Day 2-4
Run 30 minutes
Workout #2
Keep it up!
Ke
REMINDERS
Before each workout:
-Warm up with
dynamic stretching.
-Drink plenty of
water!
-Cool-down
June:
-I hope you have
already been
running!
P a g e 2 | 11
July 2016
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
2
3
Run 3 min, Jog 4
min x 4
Cardio:
Swim, walk, bike
etc. 40 minutes
Cardio:
Swim, walk, bike
etc. 40 minutes
4
5
6
7
8
9
10
Happy Fourth of
July!
Break
Agility
Strength #2
Ab Work 500 rep
Track Workout
#2
Great Job!
30 Minute Run
Agility
Workout #3
Run 2 min
Sprint 15 sec
Jog 3 min x5
Cardio:
Swim, bike, walk
etc. 40 minutes
14
15
16
17
Workout #4
Have fun at
Team Camp!
Run 3 min
Spring 15 sec
Jog 1 min x6
Run 30 minutes
Break
22
23
24
Workout #2
Run 5 minutes
Jog 1 minute x5
Break
11
Break
18
12
13
Green Day 8-10A
Green Day 8-10A
Agility
Strength #3
Ab Work 400 rep
Track Workout
#1
19
20
21
Green Day 8-10A
Green Day 8-10A
Green Day 8-10A
Cardio:
Swim, bike, walk
etc. 40 minutes
Agility
Strength #4
Ab Work 400 rep
Track Workout
#2
Agility
25 minute Run
25
26
27
28
29
30
31
Cardio:
Swim, bike, walk
etc. 40 minutes
Run 3 minutes
Jog 2 minutes
X7
Agility
Strength #1
Ab Work 400 rep
Workout #4
Agility
Strength #3
Run 40 minutes
(Slow Pace)
Light Cardio
30 minutes
Great Work! 
See you Tomorrow
Preseason
Starts
8-11 AM
REMINDERS
Before each workout:
-Warm up with dynamic
stretching.
-Drink plenty of water!
-Cool-down
Extra Flexibility:
-Should be done at least
3x per week
P a g e 3 | 11
A warm-up is to increase the blood circulation in order to raise both the general body and the
deep muscle temperatures, which in turn help to heat up the muscles, ligaments, and tendons,
in preparation for more vigorous activity.
Warm-Ups: 10-yds each
-Jog through both ways- 2x
-Skip (high skip, quick skip, skip for distance)
-Cherry Pickers
-Close the gate
-Open the gate
-Frankenstein
-Walking lunges with twist
-Spiderman lunge
-Shuffle (both directions)
-Grapevine (Karaoke)
-Inch worms
-High knees
-Butt kicks
-Knee hug
-Quad stretch
-1o squats (emphasizing groin stretch)
-Jumping jacks
*** A warm-up is a very important part of the workout to help prevent injury.
6|Page
P a g e 4 | 11
The goal of a Cool Down is to reduce heart and breathing rates, gradually cool to the
body temperature, return muscles to their optimal length-tension relationships and help
prevent soreness in the muscles.
Cool Downs (10-yds) Slow
- Light Jog
- Light Skip
- Open/Close Gate
- Spiderman Lunge
- Scorpions
- Butterfly stretch
- Calve stretch
Extra Flexibility (2x20 seconds)
- Knee Hug
- Standing Straddle
- Lateral Lunges
- Hamstring Stretch
- Hip Flexor Stretch
P a g e 5 | 11
- Groin Stretch (Butterfly)
- Hip/Gluteus Max/Min
- Spinal Twist
**** Feel free to replace any Extra Flexibility with a yoga session.
Strength Workout #1
*5 rounds for time (equipment: jump rope)
-25 speed jumps with rope or 50 jumping jacks
-20 lunges (10 each leg)
-5 tuck jumps
-10 situps
-10 pushups
Strength Workout #2
*5 rounds for time
P a g e 6 | 11
-5 Burpees
-10 squat jumps
-10 bench dips
-25 mountain climbers
-30 second wall sit
Strength Workout #3
30 seconds of each exercise x3 (take 2 minute break in between), you should go fast, but keep
good form.
-pushups
-mountain climbers
-Russian twists
-jumping jacks
-squats
-sit ups
Strength Workout #4
(must finish in 17 minutes)
-100 feet together lateral hops
-20 burpee
-20 step ups (any sturdy step or box)
-20 bench dips
-20 tuck jumps
-60 second plank
-40 jump split lunges
-20 hand release pushups
-40 squats
Abdominal Exercises:
-Plank
-Russian twist (can add weight)
-Crunches
-Sit ups (can add weight)
-Bicycle crunch
-Reverse crunch
-Toe touches
-Side crunch
-Side plank
-V-up
**There are a ton of other strengthening exercises that you can use these are just a few
suggestions. If you want to explore use YouTube.
P a g e 7 | 11
Workout #1
Sprint:
- Starts: Spring 10 years/ back pedal back to the start x 10 (5 start laying down/ 5 start sitting)
- Run to the 25 yard line and back 6 times in under 1 min 5 sec x 3
- 50 yards there and back x 4
- 100 yards x 3 in under 20 seconds
Workout #2
Agility:
Cross Quickness: Sprint
Shuffle to Blue – Shuffle to Purple- Sprint to Blue
– back pedal to Orange 0 Shuffle to Blue – Spring
to Red – Back pedal through to Blue ( 4 rounds
with 2 minute rest in between)
Sprint Workout:
Put a cone every 5 yards
Sprint 5, 10 , 15, 20, 25 ( Always returning
back to the start line) x 4 (mini ladder)
50 x 4
100 x 2 (in 18 seconds)
Workout #3
100’s Sprint Workout
- 10 x 100 yards
- 20 seconds down the field and the rest of the minute (40 seconds) to return. Start the next
one at the top of every minute
Workout #4
Fun Running:
30 second spring – 1 minute jog repeat for 20 minutes
Track Workout #1
Run a mile under 7:15; run an 800m in under 3:30; run a 400m in under 1:45. 1 minute rest
between each
Track Workout #2
800 x 2 (each under 3:30; rest 2 min)
400 x 4 (each under 1:30; rest 3 min)
100 x 4 (each under 20 seconds; rest 30 seconds)
P a g e 8 | 11
Agility: You choose 1 of the 3 for each agility workout.
- Speed Ladder: if you don’t have a ladder one can be drawn with chalk on a driveway or
sidewalk. Run through all agilities twice.
P a g e 9 | 11
T-Drill:
Start in backpedal facing away from the drill with start cone to the left of body. Backpedal from
‘D’ to ‘B’. Go around ‘B’ and shuffle to ‘C’. Touch cone ‘C’ with left hand and then shuffle to ‘A’
and touch cone ‘A’ with right hand. Spring from ‘A’ around cone ‘B’, then spring through the
finish at cone ‘D’/ (Repeat opposite direction.
Alpine Drill:
Cut around 7 cones spaced 5 yards wide and 5 yards long (x2)
- Sprint
- Backpedal/Spring
- Shuffle/ Sprint
P a g e 10 | 11
Nutrition:
Remember athletes need fuel in order to operate at their potential. Make sure you are eating
plenty of protein, “cut out the empty calories” “the junk” and drink plenty of water
Think about this:
- Find out which foods give you energy and which foods make you tired
- Find out what habits you have and how can you alter them for top nutrition and energy
*** If it helps write out a log of what you eat, how you feel, what time you eat, how much sleep
did you get because all of this will affect the way you play and practice.
Food is fuel for out body, if you want to be an elite athlete start making the right choices.
** I hope everyone had a great summer! See you Monday August 1 st where we will begin our
McLean Field Hockey 2016 journey!! 
P a g e 11 | 11