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. 

Back to fitness…

Yes that time of year has come around again, your dreams of a summer of feasting have been shattered, it’s that time for pre-season fitness to start again. 

A sterling turnout from St Ives hockey club, as the 8-week programme gets underway. 

The programme includes team building and stamina building to start, moving onto some strength and conditioning, and finally the power and explosive phase to lead into the on-pitch training. 

For those of you that could not make last nights season and wish to carry out the fitness tests in your own time, I’ve attached the document below for you to do so. Second lot of tests will be in week 8 to **hopefully** show your progression. 

For each exercise, time 1 minute and complete as many of the exercises in one minute as you can. Take 1 minute rest inbetween each exercise (as to make it a fair test – we completed these in pairs). 

Fitness takes place at St Ives Outdoor centre every Wednesday 7.30-8.30. It’s £4 per session. Visit the Website for further details. 

I’m not much of a photographer….

…. But I do keep trying to capture some good images of hockey players. I have progressed, ever so slightly…. I manage to get the ball in the picture now… And if I’m really lucky I can get a player with the ball…. That is my progression! And I’m pleased by this, since I know nothing about photography…..

Recently at the Hockey Champions Trophy competition at Lee Valley Hockey and Tennis Centre, I managed to snap a few shots of the men’s and ladies games. I have to remember I am there to watch the games and not photograph them though, otherwise you miss most of the play.

I realised from looking back over my hockey shots that I definitely have a few favourite types of photo:

1) The Penalty Corner

(Las Leonas – Argentina v USA #HCT2016)

(Clifton v Reading)

2) The sideline subs

(Korea v Australia #HCT2016)

(Wales – Commonwealth Games Glasgow 2014)

(Germany v Belgium #HCT2016) 

3) Player Shirts

(Ellie Cockburn – Reading v Clifton) 

(Simon Mantell – GB v India #HCT2016)

(South Africa v India – Commenwealth Games Glasgow 2014)

4) The close up

(GB v Netherlands #HCT2016)

(Nick Catlin – GB v India #HCT2016)

5) The obligatory selfie

(Sissy Hauke – Germany) 

(Amy Gibson – Scotland)

(Helen Richardson Walsh – Reading/GB/England)

So there you have it…. My next challenge is to get a photo (unblurred!!) of Alex Danson dribbling the ball…. Here’s hoping !!

Winners are Grinners!

I wanted to write a very very quick post to congratulate the England Hockey Ladies on winning the coveted award for the Vitality Team of the Year Award at the 2015 Sunday Times and Sky Sports Sportswomen of the Year Awards. #SWOTY2015

This is a team that have come back from the depths of despair, after finishing 11th in the World Cup 2014 At The Hague, beating Belgium in a penalty shootouts to avoid last place in the tournament.  As a devoted supporter of this team, I was as disappointed as everyone else. Seeing a team I believed in struggle to secure any results was heart breaking. Knowing players that I have watched and supported for years were excluded from the squad and others not playing to their full potential was frustrating. This squad seemed to be missing some of the flair I had witnessed at the London 2012 Olympic Games and tournaments thereafter.

The Hockey World League Semi-Finals in Valencia, June 2015, brought about a change in the squad, new management, new players and it was like witnessing a completely different side. Their endless training, mental and physical preparation, guts and determination secured them the top spot, beating China 2-0 in the final. On top form, England entered the Euro-league championship in August with one dream in mind.

I was lucky enough to attend most of this tournament, held at Lee Valley Hockey and Tennis Centre, to watch a number of the girls games and I saw a fire and momentum I hadn’t seen in this team for a long time. It was exhilarating, they were exciting to watch, inspiring generations to pick up a stick and go play their beloved sport. They had the whole hockey family behind them and they were not going to let any single one of them down.  Even after exhausting matches, the girls gave their time to remain at the pitch to meet their fans, speaking to every single person, thanking them for their support, signing sticks and paraphernalia.

In a tense and exciting final game, the England hockey ladies showed their salt. This was their opportunity to shine. They were 2-0 down with about ten minutes to go and they made the most dramatic comeback , playing World and Olympic champions the Netherlands, to equalise forcing the game into an agonising penalty shoot out.

I unfortunately was at work and not pitch side for the final game, but managed to steal the TV from a room full of boys watching Top Gear. At first the boys showed little interest in the game, but by the shoot out, they were addicted! Eyes intently glued on the final plays. Shouting at the TV for the girls to win.

The girls showed such character, such a calm nature, one more job to do, and Maddie Hinch, GK for England, had nerves of steal, securing victory for England. Victors for the first time since 1991. #smashedit

Amongst the shortlist with the prestigious winners were, Chelsea Ladies, England Football, and Rowing – Helen Glover & Heather Stanning.

The Chelsea ladies nominated for winning the league and cup double.The England Ladies football team nominated for their performance at the World Cup, sealing them a Bronze medal. Glover & Stanning for retaining their world title after an unbeaten run of 28 races. Each team worthy opponents for the award, however  I was thrilled to see the girls win the award.
On receiving the award, Alex Danson paid tribute to the England Ladies football team, spotting them as inspiration, after watching their performance in the World Cup. The support amongst the international women in sport is phenomenal, and truely inspirational not only to the international superstars, but to us, everyday people, who enjoy the world of sport and aspire to improve every day.

Fixture’s Frenzy

Sat here watching the Eurohockey at Lee Valley Hockey and Tennis Centre, reading all the tweets of support from various hockey clubs up and down the country, made me ponder how many people are actually involved in the running of their hockey clubs?

A very wise person once told me that there are many ways of being involved in sport, not just by playing the game. Each as important as being that player on the pitch. And without ‘those’ people, then it wouldn’t be possible to play that sport. A club needs people to run and maintain it. A whole bunch of dedicated, hard working enthusiastic people.

By looking at some roles within a hockey club that help to make it function effectively and efficiently, I hope to encourage more people to put back into their own clubs, to help their club life continue to flourish and grow. Without the tireless work of volunteers, your club “simply would not function”. No matches to play, no pitch to play on, no players to play, no money to spend. I could go on!

This ‘Women’s Wednesday’ post goes over to the fixtures secretary of Stevenage Hockey Club, Hertfordshire – Emma Houlihan. Although the threat of snow sends her into a frenzy, there’s nothing this lady does not know how to deal with regards to fixtures, a vital member and an asset to her club.

 

Who are you and where you from? 
Emma Houlihan, Stevenage Hockey Club and I have always lived locally in and around Stevenage.

What job do you do and how did you get there?

I work for The IET (The Institution of Engineering & Technology). No I’m not an engineer but my role means I work with and for a lot of them. It’s a bit of a mixed bag, for the most part I help engineering organisations recruit some of The IET’s 151,000 members. I also play a part in promoting Engineering as a career of choice to females and recognising and rewarding those ladies that do well in the industry. It’s shocking that only about 7% of all the UK’s engineers are female.

What clubs you played for? 

I’ve only ever played for Stevenage Hockey Club.

How long have you played there? 

I joined in December 2008 (I had to check my Facebook photo albums to work that out) so this season will be my 8th season, although it feels a lot longer.
What is your role within the club?

I am the Fixtures Secretary for SHC and have been for 4/5 years now, but I generally do a fair selection of other bits and bobs the club needs doing throughout the year. I also am a qualified hockey coach and have in previous years been the clubs Membership Secretary and I’ve been a captain twice.

Why did you choose to do that role?

I wanted to help and support my club somehow. I was at a club social, it was late in the evening and it was suggested to me and I agreed to take on the role (apparently), so I can’t say that I choose the role. But ultimately, I love my club and the people in it and want to give something back.

Why is that role important in a club?

Simply – It’s a vital role for any club. Without it you would not have an opposition or a pitch booking – and therefore no match.

The role is mostly about communication – making sure pitches, teas and umpires are booked and making sure oppositions, captains and players know where they are supposed to be and when.

As with lots of club roles, without it’s members giving some of their time, hockey clubs simply wouldn’t function.

How many emails (club related) do you get a week?

It varies dependant on the time of year. Most of the time it’s actually quite minimal, maybe up to 5 emails per week. The busier times during pre-season in July and August when you are getting the times and venues sorted and arranging friendlies there are more emails and things to do, probably a few hours week.  

Then of course you have times when the weather decides to ruin everything and your standing looking at a white pitch with several inches of snow at 8am on a Saturday morning, I won’t lie it is a lot of emails, messages and phone calls when that happens. Luckily (and hopefully) this only happens a couple of times per season and other fixtures secretaries are in the same boat so we all work together to make it as painless as possible.

What’s the hardest part of the role?

I wouldn’t say any of the role of a fixtures sec is “hard” – I’ve been a captain that had to make tough choices and decisions, that’s hard, but also extremely rewarding too.

Of course when the weather turns and you do have a snow or frost covered pitch, those type of Saturday mornings do need a little patience and composure.

What’s the best part? 

It’s an important role and partly because of the effort and time I put in – 6 men’s teams and 5 ladies teams play every week, there is huge satisfaction in that.

You also get to make some great relationships with other local clubs with their fixtures secretaries, you end up chatting and working with the same person for a few years, we all work together and help each other out, it’s quite nice.

Any advice for people wishing to take on the role? 

It’s a great role if you are quite organised but don’t want the face-to-face interaction and people management that some other club roles have, like a captain, club captain, coach or umpire.

You are quietly working in the background. It isn’t complicated or particularly difficult – and it is a role that can be shared too.

A little bit about the hockey itself…

What stick do you play with?

I used to be a TK person, but I have been using a Princess stick over the last few months and quite like it. I think I’m a bit old fashioned as I like a pretty straight stick, no bow with even weight distribution, which is actually quite hard to find.

What shoes do you play in?

I struggle with Astro’s. I’ve tried lots of makes and models and never felt comfortable. I know it’s bad but I prefer trainers or trail shoes (I have a selection). Yes my feet get totally battered, bruised and sometimes a bit broken, but my legs and back prefer that I wear trainers.

Vital piece of kit you wouldn’t be without?

I hate playing without a bandana and I couldn’t be without my gloves (I wear both left and right).  

Ice packs are up there on the list as I am a tad accident prone, but it’s actually the 3 minute dip in a cold bath when you get home, as awful as it sounds (and it is truly a horrid experience every single time you get in) but it does work for me, it does stop me hurting so much in the days following and helps you recover quicker.

What is your ambition this season?

I’ve been lucky enough to play for all of the Stevenage teams at some point over the last 8 years (although in fairness the few occasions I played in the first team they were super desperate and I was just helping out) and I have enjoyed playing for them all. I really do not mind which team I play for, all the girls in all the teams at SHC are fantastic, they all work hard for each other but I will always want to try to play in the highest team my ability will allow.

This seasons aim – currently I have the fitness of a slug, so I suspect that should be the first thing on the list to work on. Also with the new rules about playing the ball in the air, getting some more 3D skills training would probably be good shout too. 

[Seen and noted 😉]

Where do you see yourself in 5 years?

Hockey: Simply still playing for one of our lovely teams.  

Work: I am lucky, I love my job. It’s challenging and every day is different, so wouldn’t want to change it too much.

Personally: We are just about to buy our first home (in the next year) so having my own home is probably the main aim for me at the moment

 

Stevenage HC clubhouse is located at Ditchmore Lane, Stevenage, SG1 3LJ. They play and train primarily at Nobel School, Mobbsbury Way, Stevenage, SG2 0HS. They currently have six men’s teams and five ladies teams, a mixed team, and family sessions run at Nobel school on a Sunday. If you fancy picking a stick up and joining in, log onto the website to see training times and dates.(SHC Website)

Pre-Season Fitness: Keep Moving…

Most of us will be well into pre-season fitness and hockey training by now, but if you are not, it’s still not too late! Mental preparation is almost as important as the physical preparation leading into the season. And getting your body in shape for the season can help focus the mind on the tasks in hand.

I have spoken about the ‘building’ phase in a previous blog post Pre-Season starts here…. Working with both St Ives HC and Stevenage HC, we are well underway into the ‘strength’ phase of our pre-season fitness, soon to move into the ‘power & explosive’ phase.

Strength phase:
This is the phase I use to build and strengthen targeted muscles. Core muscles are essential for hockey, as well as building strength in the legs. My personal favourite is Tabata interval training – four minutes of high intensity training. Alternating between 20 seconds of exercise and 10 seconds of rest for eight cycles.

An example of Tabata training: 
(Alternate between exercises during 8 cycles – 4 mins 20s on/10s rest)

Warm up/stretch

Mountain Climbers/Squats (4mins)

Star jumps/Warrior Lunges (4mins)

Mountain Climbers/Tuck Jump (4mins)

2 Mins Rest

Shuttles/Crunches (4mins)

Spotty Dogs/Reverse Crunches (4mins)

Shuttles/V-Sits (4mins)

2 Mins Rest

Burpees/Press-Ups (4mins)

Box Jumps/Tri-cep Dips (4mins)

Burpees/Push Plank (4mins)

Warm down/stretch

Power & Explosive phase:

This is the phase I use to build up speed and agility, in relation to game play. Speed is essential for all positions on the pitch. Midfield players require short, sharp bursts and attackers and defenders are required to be fast over both short and long distances. I want to look at sharp acceleration over the first 2-3 steps between 5-15m, distances replicated in game conditions. Speed and agility will allow you to get your stick to the ball first, before your opposition.

An example session:

Fitness sessions are still running at the following locations.

Mondays – 8pm – 9pm

St Nicholas Park, Pilgrims Way, Stevenage until 7th September. £2

Martins Wood School, Stevenage from 7th September throughout the season. £2

Wednesdays – 7.30pm – 8.30pm
St Ives Outdoor Centre AstroTurf, St Ives £3 – Last session 9th September

  

A Captains (B)Log…

Welcome to the ‘Friends Friday’ blog, where I hope to cover some player/coaching profiles. Giving you an idea of various roles within a club level environment. The first profile I wanted to cover was the role of a captain, for the top ladies team within a club.

The honour is given to close friend and player/coaching mentor Helen “Clarkey” Clarke of St Ives Hockey Club (no, not Cornwall!) in Cambridgeshire.

Who are you?

Clarkey. I will be taking on the role of Ladies 1st team captain this season at St Ives Hockey Club. 

What job do you do?
I’m a regional tennis participation manager in the East for the Lawn Tennis Association. Which basically means I work with local priority areas to increase participation in tennis, focusing on community environments, e.g. parks rather than clubs. 

What is your hockey experience?
Player : I’ve played since I was at school, so for about 15 years at St Ives Hockey club. I arrived at the club as a junior, but started playing more frequently as a senior. My dad played at the club so it was a natural progression to join St Ives. I had a game in the threes, aged 14, then I played in the twos for the rest of the season. I then kept the bench warm for the ones until finally making the starting lineup on the pitch aged 15. I have been playing for the ones ever since. 

Coach : My boss at the time, at Living Sport (Living Sport), suggested I do my level 1 in hockey coaching. As a coach himself, he recognized something in my commitment to the club and promoted the opportunity. Professionally I was working with a lot of sports coaches and thought it would be a good idea to know what it felt like to coach. I did my level 1 in 2009 and carried on to do my level 2 in 2011. 

Who have you coached? 
Since taking up coaching I have coached at St Ives Hockey all age ranges from U7 to the senior men, including the men’s first team. I have coached in primary schools, delivering Quick-sticks and in the single system at JDC and JAC with Cambridgeshire, U13 – U16 girls. 

What stick do you use and why?

I am currently playing with a MAZON, but I’ve never bought a stick, sticks don’t really matter to me. My dad works for a sports equipment distributor so I have always had the sticks he has given me. I don’t mind what stick I play with, you just play, don’t you!

What shoes do you wear and why?
I don’t get on with Adidas, so probably Asics, are my shoe of choice, generally whichever the pretty ones are on offer!

What’s your top skill? 
Natural goal scorer – that sounds arrogant, I don’t mean it to be, just a lot of girls are not natural goal scorers. Having coached many young girls, a natural eye for goal is not very common. 

And how do you do it?
A lot of practice. I am a confidence player, so when I’m scoring I feel like I’ve had a good game. If I don’t score I feel responsible, my job is to score, especially if we’ve lost. 

 

Why did you take the role of Captain?

I’ve been avoiding it for years, then we got relegated last season, which wasn’t a real surprise. I recognised within the club, the reason that we got relegated wasn’t purely down to the first team, but more a build up of the wrong sort of philosophy in the club. I want to use my tenure to change the current philosophy and ensure there is a real opportunity for young players and old players alike to develop individually and progress through the club, providing a much longer term future for all of the teams competing in leagues. I want people to know they are not playing for the first team, they are playing for St Ives Hockey Club.

What does the role of Ladies 1st team captain entail?

Management. A group of girls are notoriously difficult to maintain. You can’t please everyone, all of the time. I can only try to be open, honest and fair and do the right thing for the club. 

There should be an element of tactical understanding and implementing tactics. I think that’s vitally important, so much so, that I am mentoring a manager (retired player and all round hockey guru) who will attend games and training to take pressure of me whilst I am playing, to give me another set of eyes and support me so I can continue my role on the pitch as a player. 

I have chosen to delegate my administration within the team to enable them to feel part of the team. This is part of the long term plan to develop the next captain in line, to give players an understanding of what it takes to be a captain. 

What is your aim this season?

Promotion this year or next. I am not going to sacrifice the long term philosophy in the club to push for promotion this year if its not an option. Although it would be great to bounce straight back up into the league we have spent 11 seasons in. 

I am planning on bringing players into the team that are not necessarily the best players in the club, but players that have the right attitude, work ethic and on pitch contribution.

Why do you think this is a good approach?

To reward effort, encourage other players to give 100% commitment, both in training and during games, and to plan for the future. 
Will you set individual objectives for individual players as well as team objectives?

Yes, we have a level 3 coach that we’ve engaged, who coached us last year. This is a long term vision to support our long-term club development. I hope to work with him to identify areas of weakness within individuals that we can develop, support and build. This is particularly important as some of the players that will be playing in the first team won’t have experienced that pace, aggression and intensity. 

What league are you playing in next season?

East region, division 2NW

What do you think people expect from a captain?

Commitment, honesty, motivation, role model, lead by example. I don’t think you have to be the best hockey player in the team to be captain. 

 

What qualities do you have as a leader?

I  think it helps that I know and understand hockey and have played at a reasonable standard. I have the respect of the players that I have worked hard to earn over the last 11 seasons and the wider club, due to the work I am prepared to put into running the club. I have been very focused on direction and goal outcome for the season and have been very passionate about what I want to achieve with rebuilding the team hoping the players will follow me. I can be motivational at the right moments to ensure fire and passion passes through all players. I have the support of some of the senior members of the team who are not afraid to keep me grounded and tell it to me straight. 

What do you expect from your team members?

To reciprocate what I give them, a symbiotic relationship…..

How are you preparing for the season?

Personally I have put more emphasis on my own fitness so that I can lead by example. 

When is your training?

We have an hour and a half on the pitch on a Tuesday night from 8-9.30pm at the outdoor St Ives leisure centre, with a half hour whiteboard session at 7.30pm prior to pitch time. This is hockey specific, so I do expect people to look after their general fitness during the week and maintain match fitness in their own time.  

How will you carry out your team selection?

The three ladies teams captains and club captain meet weekly to discuss availability of players. I will get my pick, being first team captain and it will be based on qualities such as commitment, attitude, hunger etc….

What do you think the hardest part of being a captain?

Not taking it personally. So if we get beaten, its not necessarily because I haven’t played well. There may be several contributing factors. If we lose, then I have to look at why we lost, which is different to being beaten. 

And the best part? 

Leading the whole team in the same direction and achieving a mutual goal. 

How would you develop potential players that are striving to be in your team?

Build a channel of communication with them. Avoid the ‘clicky’ nature of teams. I would like for people to feel they are able to approach me and will try to do this by integrating myself into wider groups at training. I want to try to inspire players to want to play higher and better themselves. I am also going to set up a buddy system so more senior players take a less experienced player under their wing, to forge a relationship and bounce off each other. 

There will be players in the team that you just want to push a bit harder. For all players, including players that have been playing for a long time. 

Who is your hockey hero?
My dad – no one can stand on the back post like he did. He’s my inspiration to play. 

Favourite GB player? 

Hannah Macleod – I taught her everything she knew. (Said with a massive smile! They did go to school together!)

What are your plans for the future?

I don’t want to have to umpire! We need to recruit more umpires though. 

I will get back into coaching, once my objectives as captain have been completed. I want to focus on building the club for the future. Then I’m just going to play hockey until my hip or knees give out… (Hopefully a few more years yet!!)

Do you have an inspirational quote?

 “the interesting thing about coaching is trouble the comfortable and comfort the troubled.”  Ric Charlesworth. 

St Ives HC is located at the One Leisure St Ives Outdoor Centre, California Road, St Ives, PE27 6SJ. They currently have five men’s teams and three ladies teams, mixed teams and junior hockey, providing opportunities for all members of the family to play hockey. If you fancy picking a stick up and joining in, log onto the website to see times and dates.(St Ives HC website)

Pre-season starts here….

 

 

Having just finished a pre-season session with Stevenage Hockey Club, watching my hardcore attendees battle with running for the first time since the end of the season, I thought I would share with you thoughts in regards to pre-season training. I am massively open to suggestions and tips!

Why should you do some pre-season training?

In brief, pre-season training will improve your cardio-vascular capacity, so when you run on the pitch for the first time, you don’t feel like your lungs are going to leap out of your chest, screaming in panic. It will improve your strength and power, so you can smash that ball up the park. And it will improve your speed and agility, so you can ‘skin’ the opposition. These are all good enough reasons to get training straight away.

Pre-season training should be completed in order to minimise the risk of injury at the beginning and throughout the season. Although with experience, too much too soon can cause injury from the start, which is what we must try to avoid. Careful management of individuals may be required to optimise their training and minimise personal risk of injury. It can be argued that strength and conditioning training is as important, if not more, as skills and drills.

“However, maintaining a balance between work and rest is crucial throughout the year, as coaches cannot risk overtraining their young athletes, which may have a detrimental effect on an athlete’s performance and health.” (Stop Sports Injuries)

What fitness does it take to be a successful hockey player?

Successful hockey players need a good aerobic fitness in order that they can last the whole of the game. However, with rolling subs, it is easier to incorporate recovery times within that game period. You must be able to keep up with the pace of the game, remain on the pitch free of injury and fatigue, whilst maintaining speed, aerobic fitness, anaerobic ability and agility. A hard task, requiring all areas of fitness.

Here is how I like to carry out my pre-season training. I split it down into three phases, with each phase around 3 weeks long.

• Building phase – to build up stamina and aerobic endurance
• Strength phase – to build targeted muscles
• Power/explosive phase – to build up speed and agility in relation to game play

Building phase

This is the phase I use to develop the anaerobic capacity and baseline aerobic fitness. There are many ways to improve the aerobic capacity, however my favourites are Fartlek training, Interval-based training and running.

Fartlek sessions – The principle of fast running intermixed with periods of slower running, are adapted for the level of fitness you are starting from. For beginners, jogging or walking can be used as your slower periods, and as your fitness increases, you can progress to fast and slow running. I also like to put some hockey specific movements in too, agility circuits, various efforts of intensity and backwards/sideways running, anything that can replicate the physical requirements and intensity of the game.

An example Fartlek session:

5 minute run
2 minute on / 2 minute off   x4
1.5 min on / 1.5 min off   x4
1 min on / 1 min off   x4
5 min run

ON = Sprint
OFF = Jog

Interval training – Consists of alternating periods of high and low intensity activity. For example, can be high intensity sprints, with rest periods interspersed. Interval training will increase your aerobic base level of fitness and also develop your anaerobic energy system, allowing muscles to function more effectively without oxygen.

An example Interval session:

Warm up/stretch
2 x 800m : 4 mins rest
2 x 400m: 2.5 mins rest
2 x 200m: 1.5 mins rest
4 x 100m: 45 sec rest
4 x 50m: 30 sec rest
Cool down/stretch

Running – Depending on your current fitness levels, you should be building up your running capacity. Ideally you should be aiming for at least one run around 5K or 10K per week. Build up slowly – run for as long as you can and if you need to, walk for a minute before starting to run again. Continue this until your desired time. Start at 15 minutes and build up in 5 minute increments. Your mental strength should get you through.

I shall visit the strength, power and explosive phases in separate posts.

The start of the season, you will feel the difference – you’ll feel on top of the world for your first game!

Get on your feet… get moving!

So the hockey season is nearly upon us and a number of you may be thinking about moving from the couch to start some exercise. Especially those of you that may be aiming for a higher team, or have just been promoted, or you’re a team battling for promotion this season. A strong fitness base for the season can ensure you and your team last the distance together.

My Facebook feed this morning was filled with friends running the ‘Race for Life’ or the ‘British 10K’ and it inspired me to want to get up and exercise. I remember the time when I used to think about exercise a lot, however the execution never matched my enthusiasm. I would make far too many excuses.

• I don’t have any time,
• I don’t feel great today
• I don’t know what to do!

I am no expert, you understand, but here are a few things I found to get me motivated.

*Treat yourself to some funky sports gear that you have always wanted.*

Pick the clothes that will make YOU feel great. Pick some clothes that YOU will want to put on in the morning. afternoon or evening. This way you’ll want to wear them all the time. As soon as you wear your new funky sports clothes, there’s no excuse. This literally is the hardest part. Getting those clothes on puts you in a mindset, no excuses. Then challenge yourself to get them sweaty. Even a walk in the park is a start. The greatest journeys start with a single step.

Some people think clothes shouldn’t stop you exercising. I think, wearing the right gear is the first step. Puts your mind in the right place, to start thinking about exercise. Once you start thinking about exercise, you can move on to starting to do some exercise.

Get new equipment, a new stick or new shoes for example and hopefully you’ll want to go try them out as soon as possible, encouraging you to play the game you love, whether that’s hockey or any other sport.

*Get an app, or a Fitbit©, pedometer, or heart rate monitor.*

This way you’ll see the progress you are making and you can see how well you are doing. Counting calories, or steps, or training to your maximum heart rate are all good ways to measure your progress and keep your motivation going.

Pick a friend and share your progress with them. Keep them motivated, whilst they encourage you. I found this was a great way to exercise on the days I really didn’t want to.

*Get a good playlist.*

Music can really motivate you to move. Pick a beat you love, and go with it. There is nothing better than losing yourself in a world of your favourite tunes whilst jogging in the park, or bashing out some burpees!

Now – you’re ready to go… so…. What are you waiting for??

You could always come to one of my sessions:

Monday 8pm – 9pm
Martins Wood School, Stevenage
£2

Wednesdays – 7.30pm – 8.30pm
St Ives Outdoor Centre, St Ives
£3

I’ll be posting regular fitness updates on the blog, so stay in touch!

A good fit?

I didn’t intend to write any blog posts based on my feelings alone, but I feel that this may actually help me understand what I am feeling right now, so forgive me for making it personal.

I started thinking more about this after reading the very thought-provoking, honest blog, That Inking Feeling (@inkingfeeling) and one of her recent posts, detailing her struggle with being on the periphery of the England/GB set-up. She sets out her related emotions of not being selected for the squad, alongside her mixed feelings whilst essentially supporting her colleagues but also having to deal with her own disappointment.

Whilst reading the post, even though this is at the highest level of hockey, I could relate to some of those emotions, and no doubt they are replicated by others also. I think there are people all over the hockey world that can relate with her, in some form, whether that is starting on the bench in a team where you think you should be playing, or not being selected for a team that you think you deserve to be in.

On a personal note, I can relate, on many occasions to that disappointment felt when you don’t make the squad, or the starting line up, or more than that, when you feel that you simply just don’t fit into a squad, despite all your efforts.

It’s great to be selected to represent a team, always has been.  Whether that’s the School 1st XI, club team, work team, county, regional or national squad. It’s usually the result of hard work and perseverance, that lands you a place in that team or squad. But there have been occasions when a selection is based on making up numbers. I have to ask the question as to whether that is really a fair selection? And who is it fair to?

We had trials to be selected for the current team I play for. Half a day, working the hardest I have worked, discipline after discipline, maintaining fitness, communication and skill. I really wanted to be selected for this squad, as I had missed out being seen at the tournaments used for selections for the previous six years. I wanted to prove I was good enough for this team, that this team needed me, and it was only the coach and the existing squad who needed convincing.

I was fit enough, I had confidence in my playing ability, I knew some of the girls in the squad and I believed I could match their playing style and ability on the pitch. I desperately wanted to prove I was good enough to make the side. Especially as I don’t play at National League level. I played for a club that no-one had heard of, or was likely to hear about but I had ambition and I had an aim that day, nothing but selection would do.

So sitting there at the end of the session, like a nervous school-girl, waiting for the selection list to be read out, I was dreading not hearing my name. A squad of 18 was selected, with two reserves and it was worrying when the first eight or nine names read out were not even in attendance at the trials. But there I was, at the end, a place in the full squad. I was so chuffed, I finally backed up the bit of confidence in my own ability. However this feeling was short-lived, as my colleagues who had travelled up with me were not selected, and were obviously better players than some of the names selected. Collectively we were gutted.

The selection covered a series of practice tournaments and two competition tournaments. The first weekend away, I felt that I could get stuck into the training and the matches and I felt I was making progress into establishing myself into the squad. One of the core squad even asked me why I hadn’t tried out before and dismissed the answer that I didn’t think I was good enough, which gave me great confidence. She made me feel welcome, and being one of the best players, the recognition was amazing. I felt part of the team. I enjoyed that weekend very much and the team constituted of a number of players who complimented each other, both on and off the pitch.

Then a number of things happened that ended in a cascade of lost confidence, leading to a lack of ability, decreasing the confidence to believe in my ability to play. A year passed by, I missed a tournament and due to some very challenging times at work, I had become a different person. A number of the squad who had played at  the first weekend were now missing. A few were pregnant, a few unavailable and some left the role they were doing so became ineligible to play in the side. The squad was a completely different side and I felt that I was not a great fit into this newly established team. Having missed a weekend, I felt I had missed the development of the squad, getting to know the new players, and yet again I felt like I was the one struggling to prove myself. I was also unwell the weekend we were due to play, but my fear of missing two tournaments and being de-selected meant I attended the weekend with about 50% fitness, and not mentally in a great place.

I felt weak and unable to play to the best of my ability. This, coupled with my recent struggle at work, meant there was literally no hope for me this weekend. This was only enhanced when the coach dismissed me when I tried to put myself forward to take a flick in practice. That was the final straw, and it broke the camels back. I was beaten. I became disinterested in playing for the squad, angry that I was not being given a chance and along with the ability not to play well through illness, my fate was sealed this weekend. To say I was disappointed was an understatement. I knew I had let myself down.

Returning for the final tournament, I had very mixed feelings about playing and yet again I didn’t feel I fitted into the squad after my last performance. I had to make up for my poor attitude and hockey, and felt that would be the only thing people would remember. I knew the coach did not rate me as a player and I was dreading training, but it was cancelled. No time to undo the last weekend, no time to prove I was fitter, faster, stronger. No time to prove I was able to play as well as everyone else in the squad, and most importantly, no time to prove to the coach that I was better than that last weekend. All I could do was wait until my turn on the pitch and hope to show how much I had improved.

I didn’t expect to start on the pitch. I knew that I would be fighting for a position on the pitch all weekend. My inspiration to play well was reinforced over and over in my head by saying HRW didn’t start on the pitch for the World League Semi-Finals in Valencia, and she came on to play some awesome hockey. Scoring goals, settling the side, I had a glimmer of hope that I could restore everyones belief in me. A whole half passed and I still hadn’t been called onto the pitch and my disappointment was beginning to overcome my desire to prove myself. And I had to really dig deep to find any trace of confidence left hiding within me. It was there, I knew it, I just needed to get it out there. I only had 10 minutes on the pitch, but I was not going to stop running, tracking back, chasing the ball and was fighting to be in the right position for the right people at the right times.

The second game I was put on the pitch in the first and the second half. I was getting there, but so were the squad. A few rusty nails, stray passes, building communication and slowly but surely it started to come together. I didn’t feel like I had played to my best ability, but it was a definite improvement on the last weekend. The final day was better for me. I started to feel that I was playing better. I was in the starting line-up for the first game of the day and it helped my warm-up and I was more optimistic about playing better. The communication within the team started to improve, people were becoming comfortable with each others playing style, and people started working for each other, instead of individually. By the time the last game was played, our opposition had no hope. We were stringing passes together, beating players and most importantly scoring goals. Nine of them to be precise. And I even managed to find the back of the net following a superb pass from the baseline. All I had to do was not panic and slot the ball into the back of the goal. Luckily I managed it, and I felt with that goal that I had overcome a major personal battle. At the beginning of the weekend I felt I never wanted to play in that team again, to the end of the weekend where I was considering perhaps not everything was as bad as it seemed. I enjoyed the hockey, and I enjoyed hearing some of my team-mates encourage me to play better.

The experience of the weekend showed me a number of things about hockey. Its not just your ability to be able to play good hockey. Playing is so much more than running on the pitch with fifteen of your team-mates. The psychology behind sport and team play is very widely discussed and plays an important part in team sports. If you do not feel part of the team, you won’t be part of the team, no matter how good you are or how hard you try.

The question I leave myself with is, how do you overcome your insecurities and start to feel part of the team?!