Walker Grant Middle School Field Hockey
Summer 2016 Workout
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This is a suggested workout, intended to build strength and endurance to prepare the girls for
the WGMS 2016 Field Hockey season which will begin August 29th.
Girls should run at least three times per week. Girls will complete core exercises five times per
week.
Kids should not go on long runs alone – go with a friend or parent – make sure your parents
know where you are. Do not run in the heat of the day. You should work out early in the
morning or late in the evening.
Have fun with your friends – practice dribbling, driving and flicking in your backyard or at the
park.
You can download the Nike app to track your distance/time or map your run in advance using
mapmyrun.com.
Week 1
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Distance – run/walk for one mile or at least 10 minutes
Sprint 100 meters x 4. (sprint 100, jog/walk 100, repeat x4)
Cool down – 3 minute jog
10 sit-ups, 10 push-ups x 2 sets
30 sec planks and wall sits x 2
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 2
Week 2
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Distance – run for one mile (continuous – no walking)
Sprint 100 meters x 4 (sprint 100, jog/walk 100, repeat x 4)
Sprint 200 meters x 2 (sprint 200, jog/walk 200, repeat x 2)
Cool down – 4 minute jog
10 sit-ups, 10 push-ups x 2 sets
30 sec planks and wall sits x 2
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 2
Week 3
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Distance – run 1.25 miles (just a little further)
Sprint 100 meters x 4 (sprint 100, jog/walk 100, repeat x 4)
Sprint 200 meters x 4 (sprint 200, jog/walk 200, repeat x 4)
Cool down – 4 minute jog
10 sit-ups, 10 push-ups x 3 sets
30 sec planks and wall sits x 3
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 3
Week 4
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Distance – run 1.5 miles continuous
Sprint 100 meters x 4 (sprint 100, jog/walk 100, repeat x 4)
Sprint 200 meters x 4 (sprint 200, jog/walk 200, repeat x 4)
Cool down – 5 minute jog
10 sit-ups, 10 push-ups x 3 sets
30 sec planks and wall sits x 3
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 3
Week 5
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Distance – run 2 miles
Sprint 100 meters x 5 (sprint 100, jog/walk 100, repeat x 5)
Sprint 200 meters x 5 (sprint 200, jog/walk 200, repeat x 5)
Cool down – 5 minute jog
10 sit-ups, 10 push-ups x 4 sets
30 sec planks and wall sits x 4
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 4
Week 6
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Distance – run 2 miles
Sprint 100 meters x 5 (sprint 100, jog/walk 100, repeat x 5)
Sprint 200 meters x 5 (sprint 200, jog/walk 200, repeat x 5)
Cool down – 5 minute jog
10 sit-ups, 10 push-ups x 4 sets
30 sec planks and wall sits x 4
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 4
Week 7
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Distance – run 2.25 miles
Sprint 100 meters x 6 (sprint 100, jog/walk 100, repeat x 6)
Sprint 200 meters x 6 (sprint 200, jog/walk 200, repeat x 6)
Cool down – 5 minute jog
10 sit-ups, 10 push-ups x 5 sets
30 sec planks and wall sits x 5
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 5
Week 8
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Distance – run 2.5 miles continuous
Sprint 100 meters x 6 (sprint 100, jog/walk 100, repeat x 6)
Sprint 200 meters x 6 (sprint 200, jog/walk 200, repeat x 6)
Cool down – 5 minute jog
10 sit-ups, 10 push-ups x 5 sets
30 sec planks and wall sits x 5
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 5
Week 9
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Distance – run 3 miles - continuous
Sprint 100 meters x 6 (sprint 100, jog/walk 100, repeat x 6)
Sprint 200 meters x 6 (sprint 200, jog/walk 200, repeat x 6)
Cool down – 5 minute jog
10 sit-ups, 10 push-ups x 6 sets
30 sec planks and wall sits x 6
hold your arm straight to the side – stick up (backwards L), sideways and down for 15 sec x 6