Field Hockey Playbook Danger zones How to stay safe on the eld.

Derek E. Pappas

Components
Know how Physical Style Planning Experience

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Know How
Individual Skills Running off of the ball Tactics Strategy Set pieces

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Physical
Power Strength Acceleration Speed Endurance Agility
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Physical-continued
Flexibility Recovery Injury prevention Periodic training

Derek E. Pappas Copyright 2009

Power
Core Weights Barbells (Biceps, bench, tricepts) Run repeats on steep hills or sand dunes

Derek E. Pappas Copyright 2009

Strength
Hang from a chin up bar until failure-repeat 10 times Hold the chin up position (step on a chair to get into position) until failure-repeat 10 times Build core strength with exercise balls (65cm ball)

Derek E. Pappas Copyright 2009

Speed
Track workouts (intervals-25 yd, 50 yd, 100 yd, 200 yd repeats) Shuttles 5-10-15-20-25 (under 30 seconds) repeat 200 meters in under 24 seconds 300 meters in under 40 seconds 400 meters in under 60 seconds (target 52 seconds)
Derek E. Pappas Copyright 2009

Endurance
6 x 400 meters less than 68 seconds each with a one minute break Alternatively rest between laps until heart rate is in recovery zone mile time (under 5 minutes 12 minute run (minimum 8 laps) 5 mile time (32 minutes)
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Beep Test

Australian national team 15-16

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Agility
ladders commando course in woods stairs plyometrics (jumping off of boxes)

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Flexibilty
Yoga rope for hamstrings Exercise ball for hamstring and back stretch Increase neural tension Wrist and should stretches

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Recovery
Recovery drinks aid in muscle recovery Ice bucket for sore feet Ice bath for sore legs Jog/walk next day after hard workout to get rid of lactic acid Rest!!!!!!!
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Injuries
Impact injuries (dont get hit with ball or stick) Body on body (watch out for players that want to take you out Stress/over use - shin splints, plantar facia, chrondemalicia (knee pain), wrists, tendonitis in elbows Listen to your body See doctor/physio. Dont play if you are hurt. RICE (Rest, Ice ,Compression, Elevation)
Derek E. Pappas Copyright 2009

Translating physical attributes into hockey

Use your speed to recover in defense Use your speed to run into space Use your speed to run in front of players Use your strength to win 50/50 balls Use your strength to clear the ball under pressure Use your strength to perform skills when the ball is far away from your body
Derek E. Pappas Copyright 2009