Hockey Session (Senior): Hockey Tempo Running Sessions (Start Time: 2015-12-21 14:05:00)

Profile Summary

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

Description

Speed of recovery important for Hockey players, increases Vo2max and trains players ability to recover.

Also used as recovery method due to low intensity. Players should feel they have worked up a sweat, but it should not be fatiguing. Builds up aerobic capacity/power without negative affects on speed & power. Gets blood flowing to muscles.


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

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Hockey Session Plan Drill (Colour): Scottish Hockey U21s/Develoment
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Scottish Hockey U21s/Develoment (50 mins)

Scottish Hockey Tempo Runs 1

Tempo 1

Procedure: Field/pitch length is run at 70-75% optimal speed, field/pitch width is either walked, body weight exercises completed or stick & ball skills carried out such as dribbling, push, sweep, passing ect. The pitch length you will cover is 100 meters, pitch width is 50 meters. If using Hockey pitch then length is 91m and width 55m. For example run 100m+walk 50m, run 200m+walk 50m, run 100m+50m walk.

Total Distance Covered 3300m (2500m without width distance)

Rest: 2 minutes between sets

Complete the following

Set 1: 100+200+100+100 (Walk the width after each length)

Set 2: 100+(x12 Press Ups) +200(x12 Lunges 6/6 Fwd& Bck) +300(x12 Bird Dogs/Supermans 6/6 L/R +100(Walk the width)

Set 3: 100+(Complete 1 min stick & ball work) 300+ (Walk the width) 300+ Complete 1 min stick & ball work)+100 (Walk the width)

Set 4: 100+ (x8 Bunny Hops)100+(x12 Hop N Holds 6/6 L/R) 200+ (x12 Skaters 6/6L/R)+100 (Walk the width)

After completing body weight exercises or ball & stick skills, walk back to start your next length.

Points to Remember

Please unsure intensity/optimal speed is no more than 75%

Wear a heart rate monitor if you have one, to ensure working in right HR zone. Heart rate should be no more than 150bpm or 70/75% of max heart rate to ensure low intensity. If heart rate increases, slow down.

You must be disciplined to ensure intensity does not become medium or high intensity.


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 (50 mins)

Scottish Hockey Tempo Runs 2

Tempo 2

Procedure: Same As Tempo 1

Total Distance Covered 3200m (2400m without width distance)

 Rest: 2 minutes between sets

Complete the following

Set 1: 100+200+200+100 (Walk the width after each length)

Set 2: 100+(x12 Press Ups) +200(x12 Lateral Lunge in place 6/6 L/R) +300 (x16 Mountain Climbers 6/6 L/R +100 (Walk the width)

Set 3: 100+(Complete 1 min stick & ball work) 200+ (Walk the width) 100+ Complete 1 min stick & ball work)+100 (Walk the width)

Set 4: 200+ (x8 BW Squats, squat then walk 3 steps & repeat) 100+(x12 Lateral Hop N Holds 6/6 L/R) 200+ (x12 Skaters 6/6L/R)+100 (Walk the width)

After completing body weight exercises or ball & stick skills, walk back to start your next length.

Points to Remember

Please unsure intensity/optimal speed is no more than 75%

Wear a heart rate monitor if you have one, to ensure working in right HR zone. Heart rate should be no more than 150bpm or 70/75% of max heart rate to ensure low intensity. If heart rate increases, slow

down.

You must be disciplined to ensure intensity does not become medium or high intensity.


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