Hockey Session (Senior): Speed & Agility Conditioning Circuits

Profile Summary

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

Description


Hockey Session Plan Drill (Colour): Scotland Men's U21

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Hockey Session Plan Drill (Colour): Scotland Men's U21
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Scotland Men's U21

Speed & Agility Conditioning Pitch Based Circuits (Transition Movements)

Procedure

Set Up: Cones required, set each cone 5 metres apart in the pattern shown above for slalom 1,2,3. Slalom 4 agility section, set up arrows 10 metres apart. One cone needs to be placed 25 metres from the top of each agility section. If no cones, then just use the pattern to do the following movements.

Complete 4 sets 5 reps

Set 1 Rolling Clock off every 90sec

Set 2 off every 80 Sec

Set 3 off every 70 sec

Set 4 off every 60 Sec

3/4 minutes Rest between sets

Slalom 1

Sprint forward from cone 1 to 2

Side Shuffle from cone 2 to 3

Backpedal from cone 3 to 4

Side Shuffle from cone 4 to 5

Follow the same sequence all the way through agility section.

Sprint to cone 9 and back.

Coaching Points.

Side Shuffle: keep centre of gravity low, keep feet apart, chop steps

Backpedal: Sit back, keep centre of gravity low, chop steps, glutes are your braking mechanism, use it before accelerating and sprint to cone 9.

Transition from each movement pattern smoothly, the skill is being able to move your feet rapidly transitioning between each movement.

Slalom 2

Sprint from cone 1 to cone 2, turn and sprint to cone 3.

Sprint from cone 3 across to cone 4, back down to cone 1 and sprint to cone 5 and back.

Slalom 3

Sprint from cone 1 to cone 2

Side shuffle from cone 2 to cone 3

Side shuffle from cone 3 back to cone 2 and sprint to cone 4

Repeat all the way through agility circuit and sprint to cone 8 and back.

Slalom 4

Sprint through agility section, cone 1 to cone 2 and back.

Cone 1 to cone 3 and back

Sprint from cone 1 to cone 4, back to cone 1

Sprint from cone 1 to cone 5 and back


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