1. Achieving the Level of Fitness Needed to Best Prepare for Next Season!

2. Goals of the Workout Program Goal: To develop high performance athletes for the upcoming Field Hockey Season in a healthy, fun and safe manner that will enable them to play and feel their very best. A high performance athlete needs to learn how to train. Fitness in the game of field hockey is just as important as passing and receiving, scoring, tackling, making saves and playing well. Fitness is key to your success both in the short and long term in playing this sport, and importantly, it helps you maintain a healthy and active lifestyle, helping to minimize and prevent injuries.

3. Why We Encourage this Type of Training / Workouts Distance Training When playing field hockey, it is essential that you have the endurance to play at top performance the entire game. To do so, distance running will help to build your endurance and make you a more useful and standout player. Agilities/Plyometrics and Sprint Drills There is a lot of changing direction in field hockey as players cut to the ball. These types of drills will help you to be quicker on your feet and also develop your reaction time when changing direction. Body Weight Strength Training Increasing your lean muscle mass through body weight strength training, will enable you to be the fittest and most agile athlete on the field. You will be able to practice longer and have the most energy during games.

4. Frequently Asked Questions and Answers Q) What will help increase my performance when working out? A) Eating right, drinking plenty of water, and always taking care of the needs of your body will help you to increase maximum performance. Make sure you eat breakfast in the morning, try and get your daily fruits, proteins, carbs and vegetables every day. Drink water with every meal which will help the absorption of the nutrients you need to work out. Finally, make sure you are always listening to what your body has to tell you. Don't push on muscles that are painful or joints that are complaining. If there is pain, something needs to be tended to. TAKE CARE OF IT! Q) It is so cold when I work out in the winter. Any suggestions? A) Stay Hydrated: You can become dehydrated in winter, just like summer…but they say it may be harder to realize in winter. Drink plenty of fluids before, during and after your workout….even if you’re not really thirsty. Cover Your Head: You lose nearly 50% of your body heat from your head alone. Feet and hands also need protection when working out in winter months. When cold our blood flows to the center of our body to keep internal organs warm, leaving your extremities vulnerable to frostbite. So they suggest wearing a thin pair of gloves under regular gloves and an extra pair of socks…or even thermal socks for your feet. Dress In Layers: Layering your clothes helps control body temperature. Start with a thin bottom layer made of a synthetic material that draws sweat away from your body ( cotton will stay wet against your skin ) then add a layer of fleece or wool for insulation and top with a water and windproof outer layer. And don’t forget sunscreen on exposed parts. Plan indoor alternative: On those days when its raining or snowing or extreme cold…have a workout video ready to substitute your cardio if you do not have access to a treadmill. Luckily, this winter training program was created so that all strength components can be done at home with no equipment. Q) After I work out I am so exhausted. What's with that? A) If you are tired after a workout...GOOD! You should be tired; your body is going into its rebuilding stages and you may have to rest awhile while it recoups. However, if you find yourself excessively tired, there may be other causes. Make sure you have had enough to drink during the day, as that will help your body recover. Also, check your sleep schedule. If you are not getting enough sleep at night, it will make it harder for your body to function during and after a workout.

5. Exercise Reference Guide Push-up or Up/Downs Lunge V-Sit Crunches Lunge Jump and Squat Jump

6. Exercise Reference Guide Diamond Push-up Plank Side Plank Bicycle Crunch Burpee Lateral Hops

7. Exercise Reference Guide Elevated Pushups Sumo Squats Tricep Pushups Mule Kicks