Monday

2014 ATTLEBORO FIELD HOCKEY

Workout Calendar July 13th Aug. 27th
*Skip the week you are at camp if you do go.
Tuesday
Wednesday
Thursday

Friday

Week 1

Endurance Workout

Speed Workout

Endurance Workout

Speed Workout

Endurance Workout

July 7-11

~Run 15 min. out / 14

min. back
~15 Yd Repeat Drills
(MAKE YOUR OWN i.e.
speed dribble up and
back, weaving up to cone
and back, pulling up to
cone and back)
~Yard stick evaluation (4
times, 60 secs each time)
*pulling ball in front of
you for a yard stick length
& Ball Control

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3 min.
rest between Sets)

~Run 15 min. out / 14

min. back
~15 Yd Repeat Drills
~Yard stick evaluation (4
times, 60 secs each time)
& Ball Control

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3
min. rest between Sets)

Run 15 min. out / 14

min. back

Week 2
July 14-18

Endurance Workout

Speed Workout

Endurance Workout

Speed Workout

Endurance Workout

~Run 15 min. out / 14

min. back
~15 Yd Repeat Drills
~Yard stick evaluation (4
times, 60 secs each time)
& Ball Control

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3 min.
rest between Sets)

~Run 15 min. out / 14

min. back
~15 Yd Repeat Drills
~Yard stick evaluation (4
times, 60 secs each time)
& Ball Control

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3
min. rest between Sets)

Run 15 min. out / 14

min. back

Week 3

Endurance Workout

Speed Workout

Endurance Workout

Speed Workout

Endurance Workout

July 21-25

4 Grass Loops
(3 mile/long run)

6 x 100 yds 13-16 sec

8 x 60 yds 7-9 sec
6 x 40 yds max
(45 sec. rest b/w Reps 3 min.
rest between Sets)

~Run 15 min. out / 14

min. back
~15 Yd Repeat Drills
~Yard stick evaluation (4
times, 60 secs each time)
& Ball Control

6 x 100 yds 13-16 sec

8 x 60 yds 7-9 sec
6 x 40 yds max
(45 sec. rest b/w Reps 3
min. rest between Sets)

2 mile run under 22

minutes

~Yard Stick evaluation &

Team stick work drills
~Individual Stick work drills

~Yard Stick evaluation &

ball control
~Individual Stick work

REMEMBER: This is a program to prepare you for the season. If you come to preseason out of shape, you are putting yourself at risk for
an injury. SUPPORT YOUR TEAM AND YOURSELF BE READY FOR PRESEASON!!!!!

2014 ATTLEBORO FIELD HOCKEY

Workout Calendar July 13th Aug. 27th
*Skip the week you are at camp if you do go.
Week 4

Endurance Workout

Speed Workout

Endurance Workout

Speed Workout

Endurance Workout

July 28-Aug 1

~Run 17 min. out / 16

min. back

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3 min.
rest between Sets)

Run 18 min. out / 16 min.

back

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3
min. rest between Sets)

3 mile run under 33

minutes

~Team Stickwork Drills

~Yard stick evaluation (6
times, 60 sec. each time)
~15 Yd. repeat drills

~Team Stickwork Drills

~Yard stick evaluation (6
times, 60 sec. each time)
~15 Yd. repeat drills

Week 5

Endurance Workout

Speed Workout

Endurance Workout

Speed Workout

Endurance Workout

Aug 4-8

~Run 18 min. out / 17

min. back

8 x 100 yds 13-16 sec

6 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3 min.
rest between Sets)

Run 18 min. out / 16 min.

back

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3
min. rest between Sets)

3 mile Indian Run

~Individual Stickwork
Drills
~Yard stick evaluation (6
times, 60 sec. each time)
~15 Yd. repeat drills

~Individual Stickwork
Drills
~Yard stick evaluation (6
times, 60 sec. each time)
~15 Yd. repeat drills

*or if doing
individually, alternate
jogging with sprinting
i.e. sprint in between
every other telephone
pole

Week 6

Endurance Workout

Speed Workout

Endurance Workout

Speed Workout

Endurance Workout

Aug 11-15

4 Grass Loops
(3 mile/long run)

6 x 100 yds 13-16 sec

8 x 60 yds 7-9 sec
6 x 40 yds max
(45 sec. rest b/w Reps 3 min.
rest between Sets)

Run 1 mile under 8:30

8 x 100 yds 13-16 sec

4 x 60 yds 7-9 sec
4 x 40 yds max
(1 min. rest b/w Reps 3
min. rest between Sets)

3 mile Indian Run

Week 7
Aug 18-21

Endurance Workout
3 mile run under 27
minutes
~Individual Stickwork
~Yard stick evaluation (6
times, 60 sec. each time)

Endurance Workout
Run 1 mile under 8:30
~Team Stickwork Drills
~Yard stick evaluation (6
times, 60 sec. each time)
~15 Yd. repeat drills

~Individual Stickwork
Drills
~Yard stick evaluation (6
times, 60 sec. each time)
~15 Yd. repeat drills

(alternate jogging with

sprinting i.e., sprint in
between every other
telephone pole)

REST
DRINK LOTS OF
WATER/STRETCH

FIRST DAY OF
PRESEASON

REMEMBER: This is a program to prepare you for the season. If you come to preseason out of shape, you are putting yourself at risk for
an injury. SUPPORT YOUR TEAM AND YOURSELF BE READY FOR PRESEASON!!!!!

2014 ATTLEBORO FIELD HOCKEY

Workout Calendar July 13th Aug. 27th
*Skip the week you are at camp if you do go.
~15 Yd. repeat drills
**YOU SHOULD BE WORKING WITH A STICK AND A BALL AS OFTEN AS POSSIBLE DURING THESE 7 WEEKS!!!!
***I HIGHLY RECOMMEND DURING DRILLS & WORKOUTS WITH PARTNERS, THIS WILL HELP MOTIVATE YOU!!

REMEMBER: This is a program to prepare you for the season. If you come to preseason out of shape, you are putting yourself at risk for
an injury. SUPPORT YOUR TEAM AND YOURSELF BE READY FOR PRESEASON!!!!!