Hockey Session (Senior): Speed Session 2 (Start Time: 2016-01-05 12:50:00)

Profile Summary

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

Description

Straight forward speed session. Lots of rep and set rest to keep session quality and speed and power high.

Important to keep muscle temperature warm, especially during rep rest, so appropriate kit required. If you need more rest between reps and sets then make the adjustment.

Ensure you are fully hydrated for all your sessions and  follow recovery protocols.


Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development

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Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development
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Scottish Hockey Men's U21/Development (65 mins)

Speed Session 1

Warm Up (Sprint Drills Technical Work)

1. Jog 60% effort 40m x2-4 lengths

2. Ankling x2 over 5 m

3. March x2 over 10/15m

4. A skips x3 over 10/15m /If hurdles then (Hurdle A Skips) x2

5. B skips x3 over 10/15m /If hurdles then (Hurdle B Skips) x2

6. Alternate high knees x2 over 10/15m

7. Butt Kicks over x2 10 m

8. Back Hugs with skips 1x12

9. Back Hugs with arm rotations 1x12

Slow Walk back recovery between drills. Focus on technical quality.

1. 1x 5 5 Metre Sprints Acceleration 100% speed 40/60 secs rep rest (full recovery)

Set Rest 3/4 minutes

2. 1x5 10 Metre Sprints Acceleration 100% speed 90 secs/2mins rep rest (full recovery)

Set Rest 4 minutes

3. 1x4 15 Metre Sprints 100 % Speed 2.30 mins rep rest (full recovery)

Set Rest 4/5 minutes

4. 1x4 80 Metre Gear change sprints in 20 metre segments

20m jog 60%, stride 20m 75%, speed 20m 80-90%, speed 20m 100%

3/4 minutes rest between reps (full recovery)

 Set Rest 4/5 minutes

5. 1x4 35 Metre Developing Top Speed Sprints 100% speed 4/5 minutes rest between reps (full recovery)

Cool Down 10/15 Mins


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