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

Fartlek fitness 

Session 3: St Ives Hockey Club 

Session three starts to introduce some fartlek and interval training.

Equipment needed: 1 pitch (hockey, football, rugby) cones

Remember your fitness tests from Session 1: and make sure you are fully warmed up, fuelled and hydrated!
The session has three stations, each group will complete each station for a time period of 12 minutes. Take 2 minutes rest between each station. 

(If completing in a large group, participants to self select into Bronze,Silver,Gold groups.)
For all stations, the following speeds are as follows: Walk 25%; Jog 50%; Run 75%; Sprint 100%.

Station 1: Start on the bottom left hand corner. Complete one circuit, then complete one set of the exercises. Make sure you have at least 1 minute in between circuits. 


Exercises:  20 x oblique crunches, 10 x tricep dips, 10 x press-ups.

Station 2: Start on the bottom left hand corner. Complete one circuit, then complete one set of the exercises. Make sure you have at least 1 minute in between circuits. 


Exercises: 10 x leg raises, 30sec plank (Ext: knee to opp elbow), 20sec T-plank each side (Ext: Knee to chest).

Station 3: Start on the top left hand corner. Complete one circuit, then complete one set of the exercises. Make sure you have at least 1 minute in between circuits.


Exercises: 10 x Squat 180’s, 10 x split jumps, 20 x crunches.

Take rest as needed, enjoy! 

Fitness – Wednesdays at St Ives Outdoor Centre; £4. Anyone welcome.

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Posted in Coaching, Field Hockey, Fitness, Hockey, Pre-season, St Ives Hockey Club, Women in Sport

Fitness Frolics


Session 2: St Ives Hockey Club 

Session two leads nicely into some conditioning and endurance training. 

Equipment needed: 1 pitch (hockey, football, rugby)

Ideally in groups of four, but you can adapt to most numbers. You can even go solo. 

Remember your fitness tests from Session 1

Start in the corner of your pitch, and split your group in two. Half the group will complete the running section, whilst the remaining half will complete the exercises, changing depending on the location of your runners. Swap once your runners return. 


If you select bronze, complete two laps, silver three and gold all four.

Ensure you rest for at least two minutes between each new running distance. 

Fitness sessions are at One Leisure St Ives outdoor centre on Wednesdays 7.30 – 8.30, £4 a session. Anyone welcome. 

Posted in Field Hockey, Fitness, Hockey, St Ives Hockey Club, Women in Sport

Back to Fitness

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. 


Fig. 1 – Fitness Passport pre-season goals

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.


Fig. 2 – Fitness Passport progress

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. 


Final frenzy: 10mins

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)
  • Over/unders
  • High 5 crunches 
  • Squat crunches

Finally make sure you cool down and stretch! 

Posted in Coaching, Field Hockey, Fitness, Hockey, Pre-season, sport, St Ives Hockey Club

30 Fitties, One Pregnant Lady and a Baby….

An odd combination you may think, but this was the eclectic turnout at St Ives fitness training last night….

Harley, our newest recruit at five weeks old was cradled in his front carrier as mum Jules negotiated the zig zag cones and demonstrated a new meaning to weighted squats. Obviously all exercise is carried out in moderation and at the discretion of all participants in relation to their own ability and capability. 

Week four pre-season training continues with strength and conditioning as below:

1. Zig-Zag cones and ladders:

(Set up a channel of 8 cones, approximately 10 yards apart at 45 degree angle, followed by a set of two ladders, staggered side by side with two single boxes at each end. Have an additional single ladder at the end.) 


Repeat all cycles x 2 

A: Cones: Touch every cone.

  • High knees forward/backward  
  • Heel kicks forward/backward
  • Sprint forward, jog backwards

B: Waiting area:

  • Star jumps
  • Spotty dogs
  • Squat jumps

C: Ladders: Two feet in each single box, one foot in each single box (as diagram).

  • Face forward 
  • Left leg lead
  • Right leg lead

D: Return to start : 

  • Warrior Lunges
  • Sumo squat kicks
  • Jog back


2. Abs of Steel:

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

Rest 1 minute 

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

Rest 1 minute

  • 10 x squat thrusts
  • 10 x dorsal raises
  • 10 x burpees
  • 10 x Bastards (burpee with press-up)

Rest 1 minute

3. Conditioning & Tabata Circuit:

1 x conditioning circuit, 1 x Tabata Hub, 1 x conditioning circuit (without planks!) 

Conditioning Circuit: 

  • 50m skip (concentrate on height)
  • 30 sec plank
  • 10 x squat jumps
  • 30 sec right side plank
  • 25m plyometric lunge (drive knee to chest) 
  • 30 sec left side plank
  • 10 x split jumps
  • 6 x clap press-ups (10x press-ups)
  • 30 sec plank
  • 10 x leg raises
  • 30 sec T-plank
  • 30 sec ankle jumps, side to side, front to back
  • 10 x dorsal raise
  • 30 sec commandos (elbows to hands)
  • 10 x crunches 

Tabata Hub: 20 second exercise, 10 second rest – 12 cycles. Always return to the centre (hub) exercise. 


As always, ensure a thorough warm up, warm down and stretch session. We move from grass to pitch next week.