Hockey Session (Senior): Repeat Sprint Ability (RSA) (Start Time: 2015-12-22 19:45:00)

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.

2 x 10m Ankling

2 x 10m Hi Knees

2 x 10m Butt Kicks

4 x 5m Zig Zag runs

5 x 5m sprint & back run

Procedure

Complete 2 sets x5 reps (2x5 x60m) Max All Out

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

Start your sprint every 40 secs

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

1 minute active recovery (walk between sets)

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

Total Work time: 8 minutes & 40 seconds


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 (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.

Same as above RSA 1

Procedure

Complete 2 sets x10 reps (2x10 x20m) Max All Out

20 meter shuttles - Place 2 cones 5 meters apart. Run between cones x4 times.

Start your sprint every 15 secs

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

1 minute active recovery (walk between sets)

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

Total Work time: 7 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
Save Image: Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

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.

Same as above RSA 1

Procedure

Complete 2 sets x6 reps (2x6 x40m) Max All Out

40 meter shuttles - Place 2 cones 20 meters apart. Run between cones x2 times.

Start your sprint every 30 secs

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

1 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
Save Image: Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Development

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 2 sets x8 reps (2x8 x5m, 2m, 5m, 2m 5m, 2m) Max All Out

Start your sprint every 40 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.

2 minute active recovery (walk between sets)

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

Total Work time: 8 minutes


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