Hockey Session (Senior): Aerobic Conditioning Options Pitch/Field (Start Time: 2015-12-12 19:30:00)

Profile Summary

Name:	Lizzie Fluke
City:	Edinburgh
Country:	United Kingdom
Membership:	Adult Member
Sport:	Hockey

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Description

Choose an Aerobic Option to complete

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

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Scottish Hockey Men's U21/Development (45 mins)

General Conditioning Aerobic Power Squares

Area 10x10 meters, 4 cones required. If no cones find something to mark out square. Wear heart rate monitor if you have one.

Carry the ball at 75% intensity one side at a time around 10 meter square, then sprint at 95% intensity across diagonally. Example: Carry the ball from cone 1 to cone 2. leave your hockey ball at cone 2. Then sprint across to cone 4, run around edges of square to cone 2, to carry the ball to cone 3. Sprint across diagonally again to cone 1, run to cone 3 and carry the ball to cone 4 and sprint diagonally across to cone 2 and so on.

Duration

4x reps 1.30 minute work, 1 minute rest

Complete 3 sets

4 minutes rest between sets (Active recovery, ball & stick skills @low intensity) keep heart rate down

Total Work 42 mins

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

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Scottish Hockey Men's U21/Develoment

Aerobic Conditioning

Equipment: Cones 24, Hockey stick/ball

Complete 6x3 reps, with 3 minutes set rest

Move down each slaloms for reps.

Set 1 & 2 off every 90 secs

Set 2 & 3 off every 80 sec

Set 3 & 4 off every 70 sec

Set 5 & 6 off every 60 sec

Slalom 1 Area: Set out two lines of cones in a tight zig-zag formation over 10 meters. Total length of sprint should be 30 meters

Player runs through the cones. The ball travels down the middle while the player uses quick feet to shuffle in and out of the cones, maintaining a forward body position throughout. Sprint back to the start.

COACHING POINTS

Players should be in control of the ball throughout and the ball should not leave their stick while they are moving in and out of the cones

Slalom 2 Area: Set out slalom cones over 10 meters. Total length 30 meters.

Player runs through slalom, keeping head up and sprints to furthest cone and back to start

Slalom 3 Area: Set out 4 cones 1 meter apart, 10 meters from back line. Total length 30 meters. Player runs through cones making a figure of 8 and runs to furthest cone and back to start.

Just Run

Mini Mo Farah ( Complete separately on a different aerobic day) 1.2km

Area: Place cones at 20 meters, 40 meters and 60 meters from start.

Sprint 20 meters and back. Sprint 40 meters and back. Sprint 60 meters and back.

Complete x4/5, you can record your time. 2 Minutes Set Rest

Times verses Predicted Yo-Yo IRLTV1

1.2km Time

5.45 16 YoYo

5.30 17 YoYo

5.15 18 YoYo

5.00 19 YoYo

4.45

4.30 20+ YoYo