SUMMER FH WORKOUT #1
TUESDAY JUNE 27
NOTE: WE WILL TAKE WATER BREAKS EVERY 15MIN IN HOT WEATHER. SO BRING PLENTY OF WATER!
7:15am Arrive at EHS (please do not arrive late!)
7:30-7:40am DYNAMIC WARMUP
7:45-8:15am VOLT CONDITIONING
We will be doing DAY 1 of the “Building an Aerobic Base” module: Slow jog the long sides of a FH field. Use a noticeably faster jog on the end lines. Do this for 4min. Then walk/rest for 3min. Repeat 2 more times for a total of 3 sets. Everyone works at their own pace. You jog as much as you can. Walk when you cannot jog. This is designed to be a very gentle start to your summer running.
FIELD PLAYERS
8:30-8:50am STICK SKILLS (field players)
We will be working on cone drills (as many as we can fit in 20min)
9-9:30am SCRIMMAGING (field players)
We need to be 100% off the turf with goal cages and equipment put away by 9:45am
GOALKEEPERS
8:30-9:30am Goalkeeper training with GK specialist
We need to be 100% off the turf with goal cages and equipment put away by 9:45am
STICK SKILLS #1
FH Cones: FH Rhythm Jumps
STICK SKILLS #2
FH Cones: Touches and Checks
STICK SKILLS #3
FH Cones: Snakes and Snaps
9:45-10:15am 30min BREAK
Players eat healthy snack & beverage they bring from home before we begin strength training
10:30-11:30am (or 12noon) STRENGTH TRAINING
VOLT FH-specific strength training in the weight room. Everyone does the same workout to the level that they are able to do it, based on individual fitness levels.
