Hockey Holiday Conditioning Program 2018

NB: At least two sessions to be done per week. Preferably one gym session and one field
fitness session.
Warm Up/Activation:

• Hip Lifts

• Lunges with Twist

• Arm Swings

• Glute Lunges

• High Knees

• Butt Kicks

Gym Day 1
Exercise Reps Rounds
Box Jumps 12
MB Lunge Throws 6 ps 3
Air Push Ups 12
Core Rest = 1min between rounds
Jack Knives 12
3
SB Bridge 1min

Field Fitness Day 1

10 x Hill sprints (Rest= 15sec between sprints) (Max Intensity)

1 x Sprint repeatability

Procedure: Shuttle running between cones placed 5m,10m,15m,20m and 25m for 30s. This is
repeated 6 times with 30s rest in between sets. 30s on/ 30s rest x 6

5m 5m 5m 5m 5m

25m
Gym Day 2
Exercise Reps Rounds
Split Jumps 12
MB Rotational Slams 10 3
Goblet Squats 12
Core Rest = 1min between rounds
Russian Twists 12
3
Glute Lunges 12

Field Fitness Day 2

10 x 20m Sprints (Rest= 20sec between sprints)

5 x T- Test (High Intensity)

Procedure: Start at cone A. Subject sprints to cone B and touches the base of the cone with their
right hand. They then turn left and shuffle sideways to cone C, and also touch its base, this time with
their left hand. Then shuffling sideways to the right to cone D and touching the base with the right
hand. They then shuffle back to cone B touching with the left hand, and then back pedal to cone A.
Goal Keeper Gym Program
Day 1
Exercise Reps Rounds
Box Jumps 12
Single Arm MB Push 6 ps 3
Air Push Ups 12
Core Rest = 1min between rounds
Jack Knives 12
3
SB Bridge 1min

Day 2
Exercise Reps Rounds
Split Jumps 12
Rope Whips 30sec 3
Goblet Squats 12
Core Rest = 1min between rounds
Russian Twists 12
3
Glute Lunges 12

Reaction/ Perceptual Drills

1. Tennis Ball Wall Catch

Procedure: Stand 1m from the wall, subject proceeds to throw the ball, using one hand,
against the wall and catch in the alternate hand. This is repeated 20 times. A progression will
be closing one eye.

2. Tennis Ball Wall Reaction

Procedure: Subject stands +- 2m from the wall. A partner/ trainer stands behind the subject
and throws the ball against the wall. The subject is then required to react and make the
catch with one hand. A progression will be using only 1 particular hand at a time to make the
catch.

3. Agility/ Speed Ladder

Procedure: Set out an agility ladder or cones if a ladder isn’t available. Subject must do 2 of
each variation. Variations:

• 1 foot in each square

• 2 Feet in each square
• Weave
• Weave with hip thrust
• In- out hops
• Ski-Jumps