Running Program - HomeTeamsONLINE
May 30, 2013
Dear Field Hockey Players & Parents:
Hello! My name is Stacey Hart and I am entering my fourth year as the head coach for Mt. Lebanon. I played field hockey at Hartwick College and I have coached at the collegiate level for over 10 years. I have high expectations for our 2013 season and can’t wait to meet our newest teammates.
Pre-season begins on August 12th and will run for 2 weeks; an informational session will be held August 11th at 7pm in the park below the stadium. Details regarding our schedule will be provided as soon as possible and will also be available through the athletic office. All forms are available online and physicals are required to participate. Vacations, college visits, appointments and any other conflicts should be completed prior to August 12th; missing pre-season for any of these reasons will affect your try-out. Additional information is located on the MTLFH website at: mtlfh
Thank you in advance for your understanding and flexibility with our pre-season and practice schedule. All members of the coaching staff have professional jobs or are attending schools; we will make every effort to hold practice on a consistent schedule. We are all here because we love the game!
YOU MUST HAVE YOU PHYSICAL COMPLETED AND TURNED INTO THE ATHLETIC OFFICE BEFORE AUGUST 12th TO TRY-OUT. I WILL NOT ACCEPT ANY FORMS. FAILURE TO COMPLY MAY JEPRODIZE YOUR TRY-OUT AND YOU WILL NOT BE PERMITTED TO PRACTICE UNTIL YOUR PAPERWORK IS COMPLETED.
FORMS THAT MUST BE SUBMITTED TO THE ALTHLETIC OFFICE (NOT TO ME) ARE AVAILABLE AT:
Pre-season will consist of two weeks this year; teams will likely be decided at the end of the first week. All positions are open at this time. Conditioning will be a major factor in try-outs as well as, but not limited to, technique, attitude, effort, and skill. Players who come to tryouts and are not in shape may be asked to attend additional conditioning sessions.
Your summer training packet will be attached to this letter . You can also find the summer training on the website.
Please be prepared at all practices. Players should be dressed and ready to begin practice at the scheduled time. This included warm up laps and stretching. Please have running shoes, cleats or turfs, mouth guards, shin guards and a water bottle at every practice.
If anyone needs to reach me at any time now or during the season, I can be reached at the information listed below.
I look forward to seeing everyone during pre-season and working together throughout the season. See you on August 11th
Coach Hart
Stacey.hart00@
(c) (508) 942-5906
Training Schedule
Running should be done at least 3 times per week. If you choose to run more then 3 times per week that will be fine. Please be smart. Please be sure to stretch well before running and lifting. No longer then 30 seconds of rest between sprints. Please read carefully as some days are “run” and some are “jog” All speed options are at a sprint pace. DO NOT CHOOSE THE SAME SPEED AND ENDURANCE OPTIONS EVERY TIME!!!
You will also be tested on how many push ups and crunches you can do in a minute so I would do those un-timed every day.
Push ups- At least 3 sets of 8 in the beginning and add sets as you progress.
Crunches- At least 3 sets of 20 in the beginning and add sets as you progress
The things your will be tested on are highlighted in yellow
Week 1 6/2/13
Day 1: 15 minute jog (light jog to get your legs loose)
4-15 yard sprints
Day 2: 15 minute run (by run I mean a faster pace then a jog)
Pick 1 speed option.
Day 3: 15 minute jog
10-10-yard sprints
Week 2
Day 1: 15 minute run
4-15 yard sprints
4-25 yard sprints
Day 2: 20 minute run
Pick 1 Speed option (Don’t choose the same one every time)
Day 3: 20 minute jog
Week 3
Day 1: 1 mile run
2-15 yard sprints
2-25 yard sprints
Day 2: 1 mile run timed ( write down time)
Pick 1 speed option
Day 3: 25 minute run
Stick work
Week 4
Day 1: Pick one endurance option
Pick 1 speed option
Day 2: Pick one Endurance option
Stick work
Day 3: 25 min jog
Pick one speed option
Week 5
Day 1: 1 Mile timed
Pick 1 speed option
Day 2: 25 minute jog
Pick 2 speed options
Day 3: 2 miles
Stick work
Week 6
Day 1: Mile + Mile
Stick work
Day 2: 1 mile
Pick 1 speed option
Day 3: 20 minute jog
Pick 2 speed options
Week 7
Day 1: 2 mile run
Stick work
Day 2: pick one endurance
Day 3:Mile+Mile
Pick one Speed option
Week 8
Day 1: 2 Miles timed
Stick work
Day 2: Pick one endurance
Pick 1 speed option
Day 3: 25 minute jog
Pick 2 speed options
Week 9
Day 1: Mile + Mile
Pick One speed option
Day 2 Pick one endurance option
Stick work
Day 3: Mile + Mile
Pick 1 Speed option
Endurance Runs
YOU WILL BE TESTED ON THIS:
1. Mile + Mile
You have to run 2 miles on the track. That is 4 laps per mile. The first mile, you should be able to run in less than 8 minutes. You get your rest between miles depending how quickly you run your first mile up to 11 minutes.
For example:
1st mile you run in 7 minutes you get 4 minute rest before the next mile.
If you run 1st mile in 8 minutes you only get 3 minute rest and so on.
The second mile should be within 10 seconds of the first mile. If your second mile is faster than the first that is terrific. You’re fist mile should be under 8 minutes
You will need to wear a watch and time yourselves.
2. Gauntlet
1 mile (4 laps) 7 minutes 30 seconds
½ mile (2 laps) 3 minutes 45 seconds
400 (1 lap) 2 minutes
200 (½ lap) 35 seconds
* 1 minute rest in between
3. The Loop
Wildcat field to Cochran Road to Washington Road to Beadling and back to Wildcat. Suggested time under 27 minutes
4. 3 mile run
Do not time this and it can be on the road or track
Speed Options
1. Fartlik A 10-minute run to warm-up
20-second sprint/20 second jog X6
40-second sprint/40 second jog X4
60-second sprint/60 second jog X2
10 minutes at FASTER pace than jog
2. Fartlik B 10-minute run to warm-up
8 x 30 second (70% effort)
8 x 15 second (75% effort)
6 x 30 second (80% effort)
3 x 15 second (100%)
10 minute run
3. Sprints- Jog first 10 minutes to warm-up
6 x 25 yards-jog back same distance to recover
6 x 50 yards-jog back same distance to recover
6 x 75 yards-jog back same distance to recover
6 x 100 yards-jog back same distance to recover
Jog 10 minutes to warm-down
4. Sprints 2 10-minute warm-up
Ten 100 yard sprints, one minute from start of one to the start of the next for recovery time
Six 40 yard sprints, 30 seconds from the start of one to the start of the next for recovery time
10 minute cool down
5. Sprints 3- 10 minute warm-up
Set up 5 cones (or other markings) in a row that are 10 yards apart from each other (there should be 40 yards between the first and last cones)
Sprint to first cone, drop and do 10 pushups, sprint back
Sprint to second cone, perform 10 sit-ups, sprint back
Sprint to third cone, perform 10 jumps pulling knees up to chest, sprint back
Sprint to final cone and back
1 minute rest between reps; complete 5 reps
10 minute cool down
6. Bursts 1- Jog 10 minutes to warm-up
Run hard for 2 minutes-then easy for 2 minutes (do this 2x)
Run hard for 3 minutes-then easy for 3 minutes (do this 1x)
Jog 10 minutes to warm-down
7. Bursts 2- Jog 10 minutes to warm-up
Run hard for 2 minutes-then easy for 2 minutes (do this 1x)
Run hard for 3 minutes-then easy for 3 minutes (do this 2x)
Run hard for 4 minutes-then easy for 3 minutes (do this 1x)
Jog 10 minutes to cool down
8. Suicides/ladders-
Best done at a track, but not necessary (take a 30 sec rest between sprints)10-minute jog to warm-up
Sprint 25yd&back…50yd&back…75yd&back…100yd&back
Jog easy lap (apprx. 2.5 minutes)
Sprint 25yd&back/50yd&back/75yd&back/100yd&back/
75yd&back/50yd&back/25yd&back
Jog easy lap
Sprint 25yd&back…50yd&back…75yd&back…100yd&back
10 minutes jog to cool down
9. Football lines-10-minute jog to warm-up
Find a lined football field. The lines are 5 yards apart. You will run the length of each of the lines (across the width of the field)…alternating sprinting and jogging each line. Work your way up to the far end and then work your way back to where you began. Remember, you alternate sprinting in one direction and jogging in the other direction.
10 minute jog to cool down
10. 300 yard shuttle run- 10-minute warm-up
Run 6 consecutive 25yd and back sprints as hard as you can (25 and back counts as 1)
Jog 5 minutes
Repeat
10 minute cool down
Stick Work
Remember to go full speed! You should go through each drill at least 5x
Snake and Ladder
-dribble in and out of cones up and straight dribble down.
-There should be 11 cones or spots 1 yard between each cone
-use strong stick only then switch to reverse stick
You will be tested on this timed with and without a ball
Illinois: Sprint A to B, down to C, weave up to D, weave back down to C, sprint up to E, sprint through F. A to B=10 yards B to E= 5 yards
(B) (D) (E)
x x x
x
x
x x x
(A) (C) (F)
Dribbling with Speed Box Progression –cones are about 7yrds x 7yards
- dribble through all progressions with strong stick then do all and use a reverse
- keep turns tight
-reverse directions after a while
A.)
Angled runs with and without pulls
-Without pulls
-With pulls
Lifts and dodges
Please use all lifts and dodges for this drill
Pull right
Pull left
Spin right/left
Little lift
Reverse lift
pop
Work on all hits as well:
Drives
Slaps
Pushes
Drag hits
Sweeps
Lifts
*********These are suggestions you may use other stick work drills if you like especially if you are working with a partner****
Goalkeeper workout
You will do the exact same workout as the field players except do this workout in place of stick work. The more you do it the better off you’ll be. You may need someone to help you with some of this.
Weeks 1 and 2
- Warm up with 5 minute jog...then stretch!!
- Dynamic warm up as listed (without equipment)
- PUT ON LOWER EQUIPMENT
- Dynamic warm up as listed (with equipment but skip things that are impossible with equip)
- Dribbling- work the ball with your feet…2-3 minutes don’t stay in one spot.
- Stationary clearing- instep clears w/left and right foot ( remember to keep head over ball, hands in front and reset for next shot)
- Agility pick 3 from sheet 4 reps 30 seconds each rep. ( remember to keep your head up and arms in front) **** equipment on***
- Remove equipment and warm down for 5 minutes
- Stretch!!!!!!
Weeks 3 and 4
- Warm up with 5 minute jog…then stretch
- Dynamic with and without gear.
- Dribbling 3-4 minutes ( focus on moving the ball don’t stay in one spot)
- ***One time clears:
- cross over clears….2 x 20 balls w/ right and left foot
instep clears…2 x 20 balls w/ right and left foot
lunge clears…2 x 20 balls w/ right and left foot
- Aerials from the waist down- 2x20 both feet save the ball in the air clear into the goal cage with closest foot.
- Cool down…5 minute
- Stretch!
Weeks 5 and 6
- Warm up with 5 minute jog…then stretch
- Dynamics with gear…25 yds x4
- Triangle drill 45 seconds clockwise 45 seconds C clockwise
- Dribbling 3-4 minutes (focus on moving the ball don’t stay in one spot)
- ***Clearing…same as before make sure your head is over the ball…pay attention to form. Add gates between the 5-10year line on both sides and through gates
- Aerials above waist 2x 20
- Cool down…5 minute
- Stretch!
Weeks 7 and 8
- Warm up with 5 minute jog…then stretch
- Agility without gear…pick 3 x4reps 40 seconds each
- Dribbling 25yds x2 (use your instep)
- Sprint and Set the back pedal to start 7 yds x 7
- 16yard sprint (goal line to top of circle) breakdown and set in gear x 5
- Shuffle Set…20 yds > shuffle 3 steps/set/shuffle 3/ set/ etc. w/out equipment.
- **Clearing…same as before make sure your head is over the ball…pay attention to form. Add gates between the 5-10year line on both sides and through gates
- ** Post to Post Aerials-2x10 both feel- Leave several balls outside each post. Begin on either side. GK in ready stance, your partner will throw each ball from the ground to the air as if they were flicking the ball. Alternate sides. Partner should send them at more difficult angles as the GK progresses.
- Cool down…5 minute jog
- Stretch
Week 8 & 9
Warm up with 5 minute jog…then stretch’
- Dynamic without and with gear
- **Clearing…same with gates 3 x 20each
- ** GK kneels down, in the middle on the goal line. The player sends the balls to the right and left of the GK. GK has to dive to clear them and then back to position. 20 balls may be used. The feeder may send the ball with the hands to place the ball more easily.
- **Turn/Ready for ball 3x15 gk faces the net. At signal given to the gk she turns and player will send ball from wherever she wants. Remember to look at ball not player and use your starting position around the stroke mark.
- Warm down and stretch
- **Aerials - 2x20 both feet upper and lower body(if you don’t have someone to flick as a friend to throw them at you.)
- ** Post to Post Aerials-2x10 both feel- Leave several balls outside each post. Begin on either side. GK in ready stance, your partner will throw each ball from the ground to the air as if they were flicking the ball. Alternate sides. Partner should send them at more difficult angles as the GK progresses
- ** GK kneels down, in the middle on the goal line. The player sends the balls to the right and left of the GK. GK has to dive to clear them and then back to position. 20 balls may be used. The feeder may send the ball with the hands to place the ball more easily.
- **Dives across the goal- 2x8 both sides- GK starts at one post, player on opposite about 7 yards out with balls. Player rolls ball to the post and dives across the goal to make the save. GK returns to set position on post for next ball.
- Cool down and stretch.
** Activities will require a partner to help
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