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i
mpro
v
e
fitness
with polly wittleton
ComE IN From THE Cold
The winter
Training indoors gives you a rest from the circle where they turn to have a shot
the cold and mentally you’ll find yourself on goal (push or flick). Jog back to start.
weather is upon
looking forward to outdoor training. Players should aim to complete this drill
You’ll also be motivated to play well as quickly and accurately as possible. This
us, bringing
outdoors. If you have access to a hall or can also be done to collect on reverse.
sports centre then it’s worth taking your * 10 minute stick & ball exercise: ‘Collect-
countless
fitness sessions indoors too. You can a-Ball’. Have balls down one end of hall.
evenings of
combine your session to include fitness Set up cones randomly just before the
then move on to stick and ball work that circle. Players start at the end without the
training in the
incorporates fitness. balls. On the coach’s command, a player
A one hour session could be broken sprints to collect a ball, then moves with
wind, rain and
down to include 30 minutes of fitness, ball at pace until he reaches the cones,
including both aerobic and anaeorbic eliminates cones and has shot on goal. Set
sleet. Why do
work, combined with strength work. The up several sets so there is little recovery
final 30 minutes can include drills that will time in between.
we do it?
sharpen up your skills as well as increase * 10 minute stick & ball exercise: ‘Quick
your hockey fitness. pass & shot’. Players set up around the
An example of such as session could hall starting on back line. Players pass the
include: ball as quickly as possible to reach goal,
* 10 minutes of steady build up work, with the final player having a shot on
starting with a jog then building your goal. Follow your pass. Focus on staying
pace up to 50 percent; jog; 75 percent; low; collecting the ball in a position
jog; 80 percent; jog and so on. Make sure which will allow quick lay off of pass (one
you are warmed up and well stretched touch).
before starting. Make sure when planning your session
* Setting up a circuit of strength training you have a focus on what you want
in each of the corners of the hall. For to achieve – if it’s high intensity fitness
example, tricep dips, squats, push ups then don’t worry too much about
and lunges (two sets of 20 for each or the technical side. Alternatively if it’s
you can set a time limit on each station. technique you’re after then the fitness
Make sure you alternate arms and legs may be less intense that you planned.
(don’t have two arms stations following Those who have gym memberships - this
each other because you will not get the is the best time to make use of them! We
best out of your players). Run between are at the stage of the season where
stations. You can vary this one to make you want to maintain fitness and recover
the speed of the run increase or decrease, from over indulging. Examples of a
depending on how hard you want the gym session might include 30 minutes of
players to work. cardio fitness followed by 30 minutes of
* 10 minutes of ‘suicides’. As the name strength work. If you’re lucky enough to
suggests – a real challenge to players! have a pool at your gym then combining
Mark out a short distance and complete endurance with intermittent sprints
three sets of two minute sprints (giving during your swim is beneficial.
your players a rest in between of Make sure you have a good warm up
approximately one minute in between and good cool down included in these
each set). You can vary this by including sessions to avoid potential injury.
cones or objects for players to dodge Whatever the weather brings it is always
which adds an agility stick element. nice to have a spell of indoor training. Get
* 10 minute stick & ball exercise: ‘Pass to some fellow team mates together and
the Wall’. The player moves with the ball keep up your training – it’s easier as a
and ‘passes’ to the wall. The player should group. For all of your sessions make sure
a
ge 40
aim to make the ‘pass’ so that they are your intensity mirrors the level of fitness
P moving to receive the ball. The player you want to maintain (ie. High level =
moves along the wall until they reach high intensity). Happy training!

Push
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