Posted in Coaching, Field Hockey, Fitness, Hockey, Pre-season, sport, Women in Sport

Pairs and Ladders…


Week three and we are cracking on with the pre-season fitness training at St Ives Hockey Club. With the start of the school summer holidays, of course some of the teachers had vanished on holiday, but that didn’t stop an increase in numbers. 

Building on strength and endurance this week, in slightly cooler conditions than last weeks blistering sun, meant the introduction of my favourite bit of kit, the ladders! Here’s how the session went… For those teachers who wish to catch up. 

1. Zig-Zag cones and ladders:

(Set up a channel of 8 cones, approximately 5yards apart at 45degree angle, followed by a set of ladders) 

A: Repeat cycle X 2 – rest 1 minute 

Cones:

  • Sprint forwards jog backwards 
  • Side step squats (touch cone)
  • Sprint (touch cone)

Ladders:

  • Two feet in each box face forward 

Return:

  • Warrior Lunges

B: Repeat cycle X 2 – rest one minute

Cones:

  • Left leg hop 
  • Right leg hop
  • Bunny hops (two feet together, touch the ground)

Ladders:

  • Two feet in each box side facing
  • Change direction on the second round 

Return:

  • Reverse Lunges

2. Groups of Four – In Pairs: One pair runs, one pair exercises then swap.

A: 2 x  400m run / Overs & Unders 

B: 1 x  200m sprint / Burpees

C: 1 x 400m run / pairs ‘high 5’ crunches

D: 3 x 100m sprint / plank splits + twists

E: 4 x 50m sprint / pairs squats & reachback

**all runs should have jog back recovery**

For an extra Brucey bonus, here’s a quick Abs of Steel circuit that we didn’t have time for….

  • 10 x sit-up
  • 10 x bicycle crunch
  • 10 x crocodile walk
  • 10 x scissor crunch

Rest

  • 10 x duck walk
  • 10 x oblique crunches
  • 50m bear crawl
  • 10 x V-crunches

As with any of these sessions, ensure you have a thorough warm up, warm down and stretch to avoid any injuries. 

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