Crimson
Field Hockey
2016
1
2016 Preseason Schedule
(Subject to minor changes)
Monday, August 15th – Friday, August 19th
Practice: 9am-2pm
Saturday, August 20th
Practice: 9am-11am
Monday, August 22nd
Practice: 9am-2pm
Tuesday, August 23rd
Scrimmage Vs. Northern Highlands 2pm (Away)
Wednesday, August 24th
Practice: 9am-2pm
Thursday, August 25th
Scrimmage Vs. River Dell 10am (Home)
Friday, August 26th
Practice: 9am-2pm
Saturday, August 27th
Scrimmage Day, Wayne Hills (Varsity only)
Monday, August 29th
Scrimmage Vs. Roxbury 10am (Home)
Tuesday, August 30th-Thursday, September 1st
Practice: 3pm-5:30pm
Friday, September 2nd
Scrimmage Vs. Newark Academy 9am (Away)
Saturday, September 3rd- Monday, September 5th
NO PRACTICE
Tuesday, September 6th
Convocation and Community Day
Practice: 3:30pm-5:30pm (Varsity)
Practice: 3:30pm-5:00pm (JV)
Wednesday, September 7th
First day of school
Practice: 3:30pm-5:30pm (Varsity)
Practice: 3:30pm-5:00pm (JV)
* Please note, you must have completed 6 practices to be eligible to participate in the scrimmages.
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Please use the following program as a guide to get ready for preseason. You will be expected to be
in shape at the start of preseason and fitness levels will be tested.
Start now – If you build up your fitness over the next two months, you will be ready for preseason
and have less risk of injury. Conditioning takes time. You cannot wait and catch up!!
I am looking forward to a successful 2016 season!!
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Opportunities to develop your field hockey skills this summer:
Summer League (need to pre-register):
Tuesdays: June 14th-August 2nd
Place: Pequannock High School
Summer pick-up/open practice:
Thursdays (4:30pm-6pm), beginning June 16th
Place: MBS Burke Field
Summer Camp:
August 1st-August 4th
Place: Fairleigh Dickinson University
Weekly workout plan: June 13th-August 12th:
Monday: Run for 20 minutes (add 2 minutes each week).
Tuesday: Field Hockey Skills (see page 5) and core/plyometric workout (see page 6)
Wednesday: Choose a workout from page 7
Thursday: Field Hockey Skills (see page 5) and core/plyometric workout (see page 6)
Friday: Choose a workout from page 8
Every workout should include:
• A 5-minute warm up jog and stretching
• A 5-minute cool down jog and stretching
4
Field hockey skills:
These are the basic skills that each player should have coming into preseason. Challenge yourself to
successfully perform each skill with speed and composure.
Dribbling
Speed dribble 50 yards with the
ball near your stick at all times.
Repeat 5 x’s. Time each one
and try to beat your time.
Head up stick angled in front of
you.
Dribbling
“M” test with stick & ball: Start at
bottom of “M”Slalom through to top of “M” Straight dribble
through middle of “M”. Slalom
through other side of “M”
NO REVERSE STICK
Repeat 5’s. Time each one and
try to beat your time.
Head up
Stick on ball
Keep ball out in front
Quick feet to keep ball on
forehand
Passing-Push-Pass
Collect a ball and push pass it
through a set of
cones 1 yard apart
Balls should be 10 yards from
the cones
10 balls-How many can you get
through the cones?
Try and beat your previous
score.
Stay low
Shift weight from back to front
Follow through - target
Fluid motion
Passing
Starting outside a receiving box
Cut into the box
Receive a ball
Take it cleanly outside the box
Approach with stick down
Angle stick down so ball doesn’t
pop up
Run through the ball
Keep stick away from feet
Keep feet moving
Shooting
Balls at top of circle
Collect a ball and shoot within 1
touch of collecting
Tested for 1 minute
How many balls can you collect
and shoot on cage
in 1 minute?
Prepare ball towards cage
Quick wrists
Retrieve ball quickly
Recognize where you are
Shoot for corners
Full body towards cage-don’t
lean back
5
Core/plyometric Workouts (choose one of the following):
Workout 1:
Take a deck of cards and shuffle them well.
Face cards are worth 10
Aces are worth 11
Numbered cards are as valued
Flip each card and perform the movement and the number of reps associated with
that card. By preseason you should be able to work through the whole deck
without rest. This will equal 52 sets of various exercises in a row:
Hearts - Pushups
Diamonds - Crunches
Spades - Burpees
Clubs - Squat jumps
Jokers - 10 yard sprints
Workout 2:
• 60 jumps-two footed jumps forward and back over your field hockey stick
• 60 jumps-two footed jumps side to side over your field hockey stick
• Push-ups: work for 30 seconds, 15 seconds of rest, for 2 sets
• Lunges: each leg for 30 seconds, 15 seconds of rest, for 2 sets
• Burpees: 30 seconds, 15 seconds of rest, for 2 sets
Workout 3:
• Push-ups: work for 40 seconds, 20 seconds of rest, for 2 sets
• Lunges: each leg for 40 seconds, 20 seconds of rest, for 2 sets
• Squat jumps: 40 seconds, 20 seconds of rest, for 2 sets
• Jump rope: one minute, for 3 sets
Workout 4:
• 30 seconds push ups- sprint 25m
• 30 seconds squats- sprint 25m
• 30 seconds mountain climbers- sprint 25m
• 30 seconds crunches- sprint 25m
• 30 seconds burpees- sprint 25m
REST 3 minutes. REPEAT workout x3.
6
Wednesday workouts (choose one of the following):
Workout 1: 10 x 100 yards in 10 minutes.
Sprint 100 yards, turn and jog back (should take 1 minute).
Repeat for 10 repetitions.
Workout 2: 200 yard shuttle
Sprint 10 yards and sprint back to the start
Sprint 20 yards and sprint back to the start
Sprint 30 yards and sprint back to the start
Sprint 40 yards and sprint back to the start
Rest 1 minute. REPEAT 10x’s.
Workout 3: On a track, complete the following:
Sprint 50m, Jog 50m
Sprint 100m, Jog 100m
Sprint 200m, Jog 200m
REST 3 minutes REPEAT x4
Workout 4:
• Sprint 10 yards, 10 times, with a 10 second break in between each
• Sprint 20 yards, 8 times, with a 20 second break in between each
• Sprint 40 yards, 6 times, with a 30 second break in between each
• Sprint 60 yards, 4 times, with a 40 second break in between each
• Sprint 80 yards, 3 times, with a 50 second break in between each
• Sprint 100 yards, 2 times with a 60 second break in between each
Workout 5: 120's
Sprint 120 yards (full field) in 20 seconds; get back to start in the remaining 40 secs.
REPEAT 10x’s with a 1-minute rest after 5 reps.
7
Friday workouts (choose one of the following):
Workout 1: Timed mile. Record your time and aim to beat it each time you perform this workout.
Workout 2: Cooper run. Run for 12 minutes on a track and log the distance
you covered to the nearest 100m. Aim for 1 1/2 miles (6 laps).
Workout 3: The gauntlet.
Run 1 mile as fast as possible (4 laps of a track)
Rest 2 minutes
Run 800m (2 laps of a track)
Rest 2 minutes
Run 400m (1 lap of a track)
Rest 1 minute
Run 200m
Rest 30 seconds
Run 100m
Rest 30 seconds
Run 50m
Workout 4: 1.5 miles fartlek (6 laps of the track)
Sprint the straight-aways, jog the curves.
Workout 5:
• Run 800 meters (two laps) aim for 3 minutes, rest for 3 minutes
• Run 600 meters, aim for 2:25 minutes, rest for 3 minutes
• Run for 400 meters, aim for 1:40 minutes, rest for 2 minutes
• Run for 200 meters, aim for 50 seconds, rest for 1 minute
• Run for 100 meters for 25 seconds,
Rest for 3 minutes and Repeat.
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