SUMMER FH WORKOUT #8
TUESDAY JULY 25
NOTE: WE WILL TAKE WATER BREAKS EVERY 15MIN IN HOT WEATHER. SO BRING PLENTY OF WATER!
7:15am Players arrive at EHS
7:30am DYNAMIC WARMUP
7:45am VOLT CONDITIONING
We will be doing WEEK 5 / 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 5 reps (a.k.a 100-yeard lengths of the turf) and a maximum of 10. 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 1-4, you should go back and complete those workouts FIRST before trying WEEK 5.
8:30-9am SCRIMMAGING
9-9:30am STICK SKILLS (and GOALKEEPER TRAINING)
STICK SKILLS WARM-UP
10-CONE FH Rhythm Jumps
(NOTE: We would like players to complete the Rhythm Jumps on your own at home)
10-CONE STICK SKILLS #1 (to be done on turf with teammates)
Touches and Checks
10-CONE STICK SKILLS #2
Snakes and Snaps
10-CONE STICK SKILLS #3
Little Lifts & East to West Touches
9:30-10:10am BALL MACHINE DRILLS 20min BREAK
Players eat healthy snack they bring from home before we begin strength training
10:10-10:45am PUT AWAY EQUIPMENT & SNACK BREAK INDOORS
Players eat healthy snack they bring from home before we begin strength training
10:45-11:30am STRENGTH TRAINING
We will be switching back to VOLT BODY WEIGHT WORKOUTS this week. We will do WEEK 5 / DAY 2 of the STRENGTH 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 Tuesday morning 7/25!)
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.
