Baldwinsville Field Hockey 2007
Information Sheet
Practices for the 2007 season start Monday, August 2oth at 8:00am (for Varsity and Junior Varsity), which means that you should be at the field by 7:45am. Practices will usually be 8-11:00am. For Modified players, the 2007 season starts on September 4th.
To Bring for Try-outs – Proof of current physical (yellow sheet from the nurse’s office).
You must have this in order to practice (NO exceptions!) Also, bring a mouth guard, shin guards, stick, water bottle, sneakers, cleats, and sun screen! One more thing--- bring an extra sock to go over your stick in case it should rain and we have to move into the gym.
Summer Conditioning Suggestions:
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Week #1 |
Jog for 5 minutes, sprint for 30 seconds – 22 minute run |
50 yard sprints (6) 20 push-ups 25 bicycles 25 crunches 50 yard frog jumps |
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Week #2 |
Jog for 6 minutes, sprint for 1 minute – 21 minute run Stick work: Straight controlled dribble – 100 yds. 2-3 times Zig-zag dribble (3 steps each direction, get your feet around!) 100 yds. 2-3 times |
50 yard sprints (7) 25 push-ups 30 bicycles 30 crunches 50 yard frog jumps 100 yard high knees (2) 100 yard butt kicks (2) |
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Week #3 |
Jog for 5 minutes, sprint for 1 minute – 24 minute run Stick work: Straight controlled dribble – 100 yds. 2-3 times Zig-zag dribble (3 steps each direction, get your feet around!) 100 yds. 2-3 times |
50 yard sprints (8) 30 push-ups 35 bicycles 35 crunches 50 yard frog jumps 100 yard high knees (3) 100 yard butt kicks (3) |
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Week #4 |
Jog for 6 minutes, sprint for 1 minute – 30 minute run Stick work: Straight controlled dribble with change of pace – 100 yds. 2-3 times. Straight dribble then pull left or right (3 steps each direction, use reverse stick!) 100 yds. 2-3 times |
50 yard sprints (4) 6 minute hill run 30 push-ups 35 bicycles 35 crunches 50 yard frog jumps 100 yard high knees (2) 100 yard butt kicks (2) |
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Week #5 |
Jog for 4 minutes, sprint for 1 minute – 30 minute run Stick work: Work with a partner on push passes, flicks, slap hits, give and goes. Straight dribble then pull back and accelerate - 100 yds. 2-3 times |
50 yard sprints (5) 7 minute hill run 30 push-ups 35 bicycles 35 crunches 50 yard frog jumps 100 yard high knees (2) 100 yard butt kicks (2) |
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Week #6 |
Jog for 4 minutes, sprint for 1 minute – 30 minute run Stick work: Work on dodges, use cones as dummy defense 3 vs 3 or 4 vs 4, small games |
100 yard sprints (5) 30 push-ups 35 bicycles 35 crunches 50 yard frog jumps 100 yard high knees (3) 100 yard butt kicks (3) |
You should alternate the first column with the second. The above schedule is for 3 days on, 1 day off. It is important to take the one day off to give your body time to heal and build muscle. Make sure you stretch very well before doing the above work out. You should stretch each muscle for 20-30 seconds 2-3 times. Stretching helps prevent injuries. You should try and run on grass as much as possible to prevent shin-splints or other injuries.
Also, feel free to lift weights on the days when you are doing distance running. It is okay to do upper body weights with the sprinting days, but it would be better to stick with lifting weights on the days when you are not pushing your body as much.
If you want to be a successful field hockey player, you need to be in shape BEFORE you come to try-outs. Your hard work over the summer will pay off in the end!!!
SUMMER WALK-THROUGH DATE AND TIME:
Thursday, August 16th
8:00am – 3:00pm
(closed 12:00noon – 1:00pm)
Varsity & JV, 8th, 7th Field Hockey