Warm up, hydration and effective fuelling is essential prior to fitness sessions.
Session 1: Teambuilding
Back with St Ives Hockey Club (SIHC) for their summer fitness sessions and it’s straight back to teambuilding for session 1.
Each player is given their own “fitness passport” (shown Fig. 1 & 2) to fill in throughout the sessions to monitor their own progress.
This season will be concentrating on form: It’s not about quantity. Do one right rather than ten wrong.
Two minute testing: At the start of each session, players complete six exercises for 20 seconds each. These are done on two minute blocks with 30seconds rest between the two blocks.
1: Squat Jumps – Push ups – Lunges
2: W sits – Side lunges – Burpees.
Card circuit: 15 mins
My favourite introduction to fitness. The group self selected their level of fitness and split into three groups depending on their self-assessment. The group completed the following circuit, using the above rules and the below exercises.
Another favourite, pairs Tabata. (8 cycles consisting of 20sec exercise, 10sec rest) Take two exercise and alternate within the cycle. You’ll do two Tabata cycles with the exercises below.
- Push-up slaps (high 5 your mate)
- High 5 crunches
- Squat crunches
Finally make sure you cool down and stretch!