Hey, loves! 🌟
With the hockey season just around the corner, now is the perfect time to start thinking about pre-season training. Whether you’re a seasoned player or just getting back into the game, a well-structured pre-season program is key to hitting the ground running once the season starts. Having played as a nimble midfielder for PHC Chiswick (a lifetime ago!), I know firsthand the importance of being physically and mentally prepared. So, let’s dive into an effective pre-season training program that will get you match-ready and help you make the most of the social side of sport (because let’s be honest, that’s half the fun!).
The Importance of Pre-Season Training
Pre-season training is all about building the strength, endurance, and agility you’ll need to perform your best on the field. It’s also a time to focus on injury prevention, ensuring that your body is resilient and ready for the demands of the game. Plus, it’s a great opportunity to reconnect with your teammates and build that all-important team spirit.
Week 1-2: Building a Solid Foundation
Fitness Focus:
Cardiovascular Endurance: Start with steady-state cardio sessions, such as running, cycling, or swimming, 3-4 times a week. Aim for 30-45 minutes per session to build a strong aerobic base.
Strength Training: Incorporate full-body strength workouts twice a week. Focus on compound movements like squats, lunges, deadlifts, and push-ups to build overall strength.
Core Stability: Core strength is crucial for field hockey players. Add planks, Russian twists, and leg raises to your routine to improve stability and balance.
Tough it Out!
I remember when I first started with Chiswick, our pre-season sessions were tough but so rewarding. We’d hit the gym or the park, pushing each other through circuits and runs. Those early mornings were challenging, but the camaraderie we built during that time set the tone for a strong season ahead.
Week 3-4: Increasing Intensity
Fitness Focus:
Interval Training: Shift from steady-state cardio to high-intensity interval training (HIIT). Incorporate sprints, shuttle runs, and hill climbs to improve speed and endurance.
Power Development: Start incorporating plyometric exercises like box jumps, burpees, and lateral bounds. These exercises enhance explosive power, which is essential for quick movements on the field.
Agility Drills: Set up cone drills or ladder drills to improve your agility and change-of-direction speed. These are critical skills for midfielders who need to manoeuvre quickly in tight spaces.
Make it Fun!
One of my favourite parts of pre-season was the agility drills. We’d challenge each other with quick turns and sprints, and it always brought out our competitive sides. Those sessions really sharpened our reflexes, which made a huge difference when the games began.
Week 5-6: Game-Specific Conditioning
Fitness Focus:
Sport-Specific Drills: Begin incorporating sport-specific drills into your training. This might include dribbling, passing, and shooting drills, as well as small-sided games to simulate match conditions.
Endurance Runs: Introduce longer runs, ideally with a ball at your feet, to build endurance while maintaining control and focus.
Team Training: If possible, start training with your team. This not only helps with fitness but also with communication and tactical understanding.
Enjoy the Social Side of Sport!
One of the best parts of playing for a team like Chiswick was the social side. After our intense training sessions, we’d often head to the local pub for a well-deserved drink. It was a great way to bond, share a laugh, and build the trust that translated onto the field. In Central London, where everyone’s rushing around, having that sense of community within your team is priceless.
Week 7-8: Tapering and Recovery
Fitness Focus:
Tapering: In the final weeks before the season starts, reduce the intensity and volume of your training. Focus on maintaining your fitness without overtraining.
Active Recovery: Incorporate activities like yoga, swimming, or light cycling to keep your body moving without adding extra stress.
Mental Preparation: Use this time to mentally prepare for the season. Visualize your performance, set goals, and get into the right mindset for competition.
Final Thoughts:
Pre-season is all about laying the groundwork for a successful season. It’s a time to push your limits, build your fitness, and reconnect with your love for the game.
Remember, it’s not just about the physical preparation—it’s about enjoying the journey, bonding with your teammates, and making the most of the social side of sport. So, lace up those boots, hit the field, and let’s get ready to make this season the best one yet! 🏑💪
Millie x
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