<p> BEDFORDSHIRE U17 HOCKEY TRAINING DIARY</p><p>You should be exercising every other day to stay fit yourself for training and the up and coming JAC. There are 3 basic types of fitness required for hockey: endurance, speed and core stability. Here are some examples of what you can do to improve these aspects.</p><p>ENDURANCE This is the one area that if improved guarantees you to improve your hockey. You can work on stick skill all you want but if you cannot run around a pitch to perform the skills under pressure what is the point?!</p><p>Running You should look to run for 35 minutes. However, if this is difficult to do then start running for 10 minutes, then 20, then 30 and you will make 35.</p><p>Sometimes you may enjoy a normal run, though sometimes it can be boring. So here are a couple of creative endurance activities:</p><p>Running loops Run round and a certain area 5 times, then rest, then 4 times, rest, 3 times … etc.</p><p>Fartlek Running at different intensity’s between markers. For example, between a tree and a post box run at 50% of your top speed, then between the post box and the bus stop 75% … etc.</p><p>Alternatives</p><p>To improve your endurance to do not have to run, though it should be the most common endurance activity. You can do the same exercises on a bike and in the pool. </p><p>SPEED – THIS MUST BE DONE AT YOUR MAXIMUM!</p><p>This is aspect of fitness can make your games a lot easier and more enjoyable. Rather than having to use quick skills, if you are fast, you can often create a race situation and beat your opposing player by using just a basic dribble. Running Mark out 50m roughly. Sprint there and walk back 5 times, that is one set. Rest for a couple of minutes then do a couple more sets.</p><p>Shuttles Mark out 5,10,15,20, 25m roughly. Sprint to 10, back to 5, to 15, back to 10 … etc. walk back, 3 times is a set. Do 3 sets in total.</p><p>Ladder</p><p>Mark out 25, 50, 75, 100m roughly. Sprint to 25 and walk back 4 times. Sprint to 50 and walk back 3 times. Sprint to 75 and walk back 2 times. Sprint to 100 once and walk back. Sprint to 75 and walk back 2 times. Sprint to 50 and walk back 3 times. Sprint to 25 and walk back 4 times. FINISHED!</p><p>Hill Running Find a hill and sprint up it!</p><p>CORE STABILITY</p><p>This allows you to be stronger on the ball and will enable you to move the ball at a faster pace.</p><p>Do these exercises either for 10 seconds or 10 times to start. Then build it up to whatever you want … hold for 45 seconds and do 25. Do each one 3 times.</p><p>Plank Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head. </p><p>Side plank</p><p>Lie on one side, ensuring the top hip is above the bottom hip. Push up until there is a straight body line through feet, hips and head. Keep the elbow under the shoulder. Lower under control and repeat on opposite side.</p><p>Bridge</p><p>Lie on the floor with your knees bent and feet flat on the floor. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor. Superman Kneel on the floor and place your hands below your shoulders and knees below your hips. Extend right leg back and the left arm forward. Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs </p><p>Side lying hip abduction</p><p>Lie on your side with your top hip above the lower hip. Brace the abdominals and lift the top leg slowly up and down. </p><p>Oblique crunch</p><p>Lie on your back with your right ankle resting on your left knee. Right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs. </p><p>Straight leg raise Lie on your back with knees bent. Brace your abdominals and lift your legs up straight in the air to an angle of 45 degrees keeping you back on the ground. Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can until you feel the lumbar spine start to move. Keep bracing the abdominals and then lift the leg slowly back up. Repeat with the other leg. </p><p>Lying windscreen wipers Lie on your back with arms out to the sides. Lift your legs straight up in the air until the hips are at 90 degrees. Keeping your legs straight and maintaining the hip angle, rotate the legs to one side. Go as far as you can keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them back up to the start position and then over to the other side. Medicine Ball Exercises (Or just something heavy)</p><p>Sit-up and throw You either need a partner to receive and pass the ball, or perform the exercise in front of a wall and use a medicine ball that will bounce back. Start in the sit-up position (knees bent) with hands up ready to receive the ball. Catch the ball and begin to lower back down. Control the movement with the abdominals and keep your hands above your head as you lower down. Once the shoulders are touching the floor sit back up and throw the ball forward at the same time.</p><p>(1) (2)</p><p>(3) (4)</p><p>Sit and twist pass (these good when working with someone) Start in the sit-up position, knees bent feet flat on the floor. Your feet, knees and hips should remain reasonably still throughout this exercise, the rotation coming from your waist and not your hips. Hold your hands to one side ready to receive the ball. Catch the ball to that side and absorb the catch by turning your shoulders further to that side. Reverse the rotation turning back to the middle and release the ball. Continue rotating to the other side; receive the ball on the other side and continue. 45-degree sit, catch and pass Start in the sit up position with knees bent and lean back at 45 degrees. Raise your hands in front of your face and receive a pass from a partner, around face height. As you catch the ball you must maintain your body position and gently throw the ball back. </p><p>One leg catch and pass Stand on one leg with your hips square to the front. Hold your hands up ready to catch the ball which should be varied in their placement. Catch the ball and throw it back. Aim to move arms and/or turn your shoulders only.</p><p>One leg twist pass Stand on one leg with hips facing square to the front. Hold the medicine ball slightly out in front and slowly twist from side to side. The rotation comes from the waist only (not the hips), head turning with the shoulders.</p><p>Side touch downs Start by sitting on the ground with knees bent, feet flat on the floor and holding the ball in both hands. Raise your feet off the ground and balance on your bottom. Rotate at the waist to your right and touch the ground by your right hip with the ball, lift the ball up, rotate to the left side and touch the ground by your left hip with the ball, lift the ball up and continue keeping your feet up off the ground. Kneeling twist pass Kneel upright with good posture. Twist the shoulders, arms and head round as far as you can to the right (start position). Partner passes you the ball. Twist round to the left side as far as possible and hand the ball to a partner. Turn back to the start position, receive the ball and continue.</p><p>Like I said at the beginning, you should be doing one of these activities every other day in order for you to enjoy your hockey next season! Though if you want to get mega fit, do core stability every day and just alternate between speed and endurance every other day. </p><p>EXERCISE DIARY</p><p>This is so I can keep in touch with what exercise you do between the end of your development training sessions and the assessment match against the Bedford Hockey Club Ladies 3rd Team on Sunday 8th December 1pm – 3pm.</p><p>ACTIVITY</p><p>Please record any physical activity you participate in. Be it a hockey match to the personal exercises I have mentioned previously or play netball during lunchtime to going for a walk.</p><p>INTENSITY</p><p>This is where you must be honest. Certain exercises are only beneficial if they are done at the correct intensity. This is how you should measure it.</p><p>Vigorous Intensity – 5/5 – You are performing towards exhaustion and are at your maximum heart rate. Moderate Intensity – 3/5 – You are slightly out of breath and have a raised heart rate. Light Intensity – 1/5 – You are extremely comfortable and are barely above your resting heart rate.</p><p>You can choose 2 and 4 out of 5. Please also record the number of minutes you are active for and matches, with results, you play. Example Day Activity Intensity /5 Number of Minutes Monday Cross Country 4/5 18 Circuits 5/5 50 Tuesday Hockey Training 3/5 75 Wednesday Core Stability 4/5 25 Indoor Hockey 5/5 50 Thursday 5-a-side Football 4/5 75 Friday Rest Saturday Hockey Match 5/5 70 Sunday Walk 1/5 130 Match? Bedford Mens 2nd Team v Chigwell, Won 3-0, Scored 1 goal.</p><p>Week Commencing Monday 14th October 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match? Week Commencing Monday 21st October 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match?</p><p>Week Commencing Monday 28th October 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match? Week Commencing Monday 4th November 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match?</p><p>Week Commencing Monday 11th November 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match? Week Commencing Monday 18th November 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match?</p><p>Week Commencing Monday 25th November 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match? Week Commencing Monday 2nd December 2013</p><p>Day Activity Intensity /5 Number of Minutes</p><p>Match?</p><p>Remember: Bedford Hockey Club Ladies 3rd Team on Sunday 8th December 1pm – 3pm.</p>