Field hockey is a sport that requires athletes to use endurance, strength and speed. Muscle speed can be enhanced through sprint training, which develops speed, and plyometric training, which increases combines strength and speed to develop power. Both types of training should not be practiced more than twice a week, with two days of rest in between workouts. Plyometric exercises can also be referred to as jump training. During the plyometric exercises, think of the ground as a trampoline upon which you cannot rest long, but immediately return to the air.
Sprint Training
Step 1
Set cones in a straight line at zero, 50 and 100 yards. Stand at the zero start cone.
Step 2
Run toward the 50-yard cone. Reach full sprinting speed at the 50-yard cone. Sprint to the 100-yard marker.
Step 3
Pass the cone at full sprint. Slow down to a jog as you turn and walk back to the start marker.
Step 4
Repeat 10 to 15 times. Use your walk as a recovery so you can return to a full sprint during your next run.
Plyometric Training
Step 1
Set six cones in a straight line. Space the cones 2 feet apart.
Step 2
Stand next to the first cone. Place your right foot next to the cone so your body is parallel to your line of cones.
Step 3
Jump to the right. Turn your body 180 degrees in the air as you rotate around, or jump over the cone. Land facing the opposite direction with the cones on both sides of your feet.
Step 4
Continue jumping and turning down the line of cones. Perform another set of jumps to return to start cone.
Things You'll Need
- Training cones
References
- Sports Fitness Advisor: Sample Speed Training Drills
- "Jump Into Plyometrics"; Donald A. Chu, PhD.; 1992
Member Comments