PENFIELD FIELD HOCKEY 2023 SUMMER WORKOUT 

Penfield Field Hockey

Summer Workout Guide

Preseason Starts August 21st

This is a guide to help you with your summer workouts to get you ready for the fall.  This is not mandatory but is highly recommended so that you are prepared for the season. 

Goals for pre-season

Timed 1 Mile Run: Between 6:30 minutes and 8:00 minutes

Timed 1.5 Mile Run: Between 10:30 minutes and 12:00 minutes

 Or Each week be sure to follow the standards that are listed below

Each week:

Condition 2-4 times

Agility 1-3 times

Strength 2-4 times

Skills 2-4 times

*Work out 4-6 times a week.  Take at least 1 day off a week.

Every workout should include:
1. A light warm up: 5 min of jogging/walking & stretching

2. Cool down: Light jog or walk, followed by stretching

3.  Stick work and ball control-Please use proper technique

4.  Work out with a friend, teammate, or sibling to help motivate you

Strength and Lifting Program

Penfield’s Strength and Conditioning Coach -TBD

Conditioning Workouts

#1:  A hard run for 20-35 minutes (7.5 minute mile – 9 minute mile pace)

#2:  Long, slow run for 35-50 minutes (8:30 minute mile – 10:00 minute mile pace)

#3: Fartlek Run – Just under 25 min

5 min jog – start and end the fartlek interval

30 sec sprint, 1 min jog (repeat 3 times)

30 sec sprint, 1 min jog (repeat 3 times)

#4: Track Workout 1

4 – 8: 400 meter sprints (90 sec. rest between sets)

5 – 10: 200 meter sprints (90 sec. rest between sets)

*start with the low number rep (4 or 5), increase a rep each week of this workout

#5:  Track Workout 2

2 – 800 meter run (equal rest between sets)

4 – 400 meter sprints (90 sec. rest between sets)

4 – 200 meter sprints (90 sec. rest between sets)

2 – 100 meter sprints (90 sec. rest between sets

#6: Cross Train - Bike, Swim, elliptical other Aerobic Exercises for 30 -60 minutes

#7 HIIT Workout for 30 minutes (Insanity, YouTube Videos)

#8 Full field ladders going up and down the ladder every five yards

Power and Agility Workout:

Dynamic Flexibility Warm-up

Jog, Jumping Jack or Jump Rope for 2-4 minutes before starting warm-up

Do each activity for the distance of 25 yards.  Repeat each activity 4 times.

1.     High Knees

2.     Butt Kicks   

3.     Power Skips

4.     Knee Pulls

5.     Lunges

6.     Leg Swings

Agility and Skills Workout: Pick 5 each workout, mix it up!

1.  100- Core Exercises (25 Leg Lifts, 30 sec. planks, 25 Bicycle, 25 Your Choice)

2.  3 x 25- Push-ups or modified push ups

3.  Squats or Squat Jumps -Do 20 reps (3 sets).

4.  Jump Rope-Time:  45 seconds-Rest: 30 seconds-Reps: 4 times

5.  Stick Agility-Place your stick on the ground-Go forward & back-Fast for 30 sec., hop over for 30 secs., Side to side for 30 Secs., Shuffle all the way around-in both directions for 30 sec. each- Repeat each 4 times

6. Start on your stomach and jump up to go 40 yards & back for each of these: 1. Grape Vine. 2. Sprint. 3. High knees. 4. High Skips-2 sets each

7.   15 – Yard Shuttle Run-Set 3 lines each 5 yards apart.  Standing in the middle line, sprint to one side and touch the line then turn and sprint to the other line and finish in the middle again.  Repeat 4 times allowing a 30 sec. rest between each set.

8. 40 Yard dash-Work on getting your time the fastest, then add a ball & drag dribble.