Hockey Session (Senior): February 2016 Repeat Sprint Ability Sessions (RSA) (Start Time: 2016-02-01 17:05:00)

Profile Summary

Lizzie Fluke
Name: Lizzie Fluke
City: Edinburgh
Country: United Kingdom
Rank: Elite – 1 points
Membership: Adult Member
Sport: Hockey

Description

These are high intensity repeat sprint sessions. These can be used as a standalone conditioning session. Or it can used at end of session to finish with to increase match day power

Repeat sprint ability is crucial for team sport athletes. RSA increases the number and speed of high intensity actions, studies show teams who can do this win more games. This will increase the amount of speed gears you have, meaning more power during a game with less exertion. This applies across all positions including goalkeepers.

You should only complete RSA on high intensity days. This will deplete glycogen levels, so the need to refuel immediately after is important.


Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

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Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development
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Scottish Hockey U21s/Development (10 mins)

Scottish Hockey Repeat Sprint Ability (RSA 1)

Area: Pitch/Field/Gym Space

Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.

Procedure

Complete 3 sets x8 reps (3x8 x20m) Max All Out

10 metre shuttles - Place 2 cones 10 meters apart. Run between cones x2 times.

Start your sprint every 15 secs

1 minute active recovery (walk between sets)

Cool Down:5 minutes easy jog then foam roll/gentle stretching

Total Work time: 7 minutes & 30 seconds


Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

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Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development
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Scottish Hockey U21s/Development (10 mins)

Scottish Hockey Repeat Sprint Ability (RSA 2)

Area: Pitch/Field/Gym Space

Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.

Procedure

Complete 3 sets x6 reps (3x6 x60m) Max All Out

60 metre shuttles - Place 2 cones 15 meters apart. Run between cones x4 times.

Start your sprint every 20 secs

Push off on your foot, alternating left & right at each end

2 minute active recovery (walk between sets)

Cool Down:5 minutes easy jog then foam roll/gentle stretching

Total Work time: 10 minutes


Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.

Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development
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Scottish Hockey U21s/Development

Scottish Hockey Repeat Sprint Ability (RSA 3)

Area: Pitch/Field/Gym Space

Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.

Procedure

Complete 2 sets x8 reps (2x8 x 60m) Max All Out

60 metre shuttles - Place 2 cones 10 meters apart. Run between cones x6 times.

Start your sprint every 30 secs

Push off on your foot, alternating left & right at each end

2 minute active recovery (walk between sets)

Cool Down: 5 minutes easy jog then foam roll/gentle stretching

Total Work time: 8 minutes


Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.

Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development
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Scottish Hockey U21s/Development

Scottish Hockey Repeat Sprint Ability (RSA 4)

Area: Pitch/Field/Gym Space

Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.

Procedure

Complete 3 sets x6 reps (3x6 x 30m) Max All Out

30 metre shuttles - Place 2 cones 10 meters apart. Run between cones 3 times.

Start your sprint every 30 secs

3 minute active recovery (walk between sets)

Cool Down:5 minutes easy jog then foam roll/gentle stretching

Total Work time: 14 mins 40 secs


Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.

Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development
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Scottish Hockey U21s/Development

Scottish Hockey Repeat Sprint Ability (RSA 5) Area: Pitch/Field/Gym Space

Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.

Procedure

Complete 2 sets x8 reps (2x8 x 20m) Max All Out

20 metre shuttles - Place 2 cones 5 meters apart. Run between cones 4 times.

Start your sprint every 15 secs

2 minute active recovery (walk between sets)

Cool Down:5 minutes easy jog then foam roll/gentle stretching

Total Work time: 8 minutes


Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.

Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development
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Scottish Hockey U21s/Development

Scottish Hockey Repeat Sprint Ability (RSA 1) Goal Keeper Option

Area: Pitch/Field/Gym Space

Warm Up (10/15 Minutes) Incorporate your own GK Hockey warm up.

Procedure

Complete 3 sets x10 reps (3x10 x10m, 5m, 5m, 10m, 5m, 10m) Max All Out

Start your sprint every 30 secs. Sprint forward to 1st cone and backpedal always facing front, accelerating & decelerating. Work your way round clockwise for the 1st set, then anti-clockwise 2nd set, clockwise third set.

You can also incorporate different starting positions or actions such as a slide, stick low position, glove low position. Mix it up with different get up positions as well. Also if you feel distances, don't reflect your match distance, then make the adjustment to suit. Bear in mind for longer distances, the intensity will be higher if you still start your sprint every 30 secs.

3/4 minute active recovery (walk between sets)

Cool Down: 5 minutes easy jog then foam roll/gentle stretching

Total Work time: Approx 8/10 minutes


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