SUMMER FH WORKOUT #14
THURSDAY AUGUST 12
NOTE: WE WILL TAKE WATER BREAKS EVERY 15MIN IN HOT WEATHER. SO BRING PLENTY OF WATER!
NOTE: MASKS ARE NO LONGER REQUIRED OUTDOORS ON THE EHS CAMPUS. HOWEVER, MASKS ARE STILL REQUIRED INDOORS. WE WILL HAVE EXTRA MASKS FOR ANYONE WHO NEEDS ONE.
7:15am Arrive at EHS
7:30am DYNAMIC WARMUP
7:45-8:30am VOLT CONDITIONING
We will be doing WEEK 8 / DAY 2 of the “Aerobic Power” module: MIXED 100s (we also fondly call these “centuries”). Run the length of the hockey field (100 yards). IMPORTANT: This week you STRIDE 30 yards… SPRINT 30 yards… JOG 20 yards… WALK 20 yards (this covers a total of 100 yards). Immediately begin your next rep as soon as you hit the end line at the far end of the turf. Players should try to complete a minimum of 8 reps (a.k.a 100-yard lengths of the turf) and a maximum of 16. Everyone works at their own pace. Run as much as you can. When you can no longer run, you should walk. Stay standing and sip water as needed throughout this workout and immediately following the completion of the workout. This conditioning workout is designed to be part of a progressive conditioning program. IF YOU HAVE NOT COMPLETED CONDITIONING WORKOUTS WEEKS 1-6, you should go back and complete those workouts FIRST before trying WEEK 7.
8:45-9:30am SCRIMMAGING
9:30-10am CONE DRILLS (rhythm jumps & stick skills)
9:45-10:45 GOALKEEPER TRAINING (with a GK specialist)
10-10:45am HITTING DRILLS (TBD)
STICK SKILLS #1
FH Cones: FH Rhythm Jumps
STICK SKILLS #2
FH Cones: Touches and Checks
STICK SKILLS #3
FH Cones: Snakes and Snaps
STICK SKILLS #4
FH Cones: Little Lifts & East to West Touches
10:45am 20min BREAK
Players eat healthy snack they bring from home before we begin strength training
11:10am STRENGTH TRAINING
We will do Volt Body Weight Workout WEEK 8 / DAY 2 of the HYPERTROPHY TRAINING BLOCK. See workout below. You can easily do this workout at home, but it will be much more fun to complete the workout with your FH friends at EHS on Thursday morning 8/12!)
NOTE: DO ALL EXERCISES FOR THE SECONDS SPECIFIED. Where it says “Reps” on the workout sheet, it respresents seconds. Do as many reps in that number of seconds as possible. Work at your own pace. These excercises should not be completed quickly. In fact, the slower you go, the more you will get out of the exercises. We are looking for proper form and full range of motion. If you have to pause, that is fine… but push yourself to re-start to fill the specified time.
