US FIELD HOCKEY ASSOCIATION

MASTERS WORLD CUP

TERRAZA, SPAIN

Training recommendations for Masters Players regarding the upcoming world cup. In the following two months we recommended to our players to
follow trainings as workouts over speed, power and agility.

Strength training:

Intensity: 70%

Speed: maximun possible

Repetitions: should not exceed 6-8 repetitions

Density: relation 1-4 (work-rest ratio)

Volume: 10-12 exercises, no more than 200 to 250 repetitions.

Power and plyometrics:

Intensity: 85% and up

Speed: maximun possible

Ground contact speed: maximum possible.

Repetitions: should not exceed 4-6 repetitions per set

Volume: 60/80 per session

Density: relation 1-5 (work-rest ratio)

Linear speed Training and Agility drills.

Intensity: increasing every 2 weeks. starting at 80% up to 95% at the end of the period.

Repetitions: depending of the distance. No more than 5 repetitions over each distance.

Density: relation 1-6 (work-rest ratio)

Volume: up to 650m at the beginning of the period. No more than 200m at the end

Distances: 20m up 80m.

*Workouts over longer distances should be in the first month. In the second month distances shouldn’t exceed 40m

 Weekly Schedule (Model)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Field Hockey Field Hockey Rest /

Dynamic of Power plyometrics, Agility Mobility and
Strength and linear speed Practice. Practice, (Drills) or Game Day Recovery
the week and Speed Drills dynamic flexibility
(Game play) Recovery Session session

Training Warm up + Core + Dynamic Warm up + Core + Dynamic

Examples Flexibility Flexibility

- 9 exercises based on dynamic - 2 rounds x (6 sets x 6

weights (ex. snatch) at 70%. 40cm hurdles)

- 3 Groups of 3 exercises. - between each set,

Back exercises,
- 3 sets per exercise 2x20m dash
Posture exercises, Swimming,
Determined by Determined by each Determined
Rest 1’ between sets, 4’ Dynamic stretching,
stretching or
- 8 repetitions per set each club club by each club
between rounds Core exercises,
walk.
Assisted stretching.
- 1’ rest between each set 6 times Agility Star o T

After each group of 3

2’ rest between each rep.
exercicses:

2x80m + 1x60m

1 mile cool 1 mile cool

1 mile cool down 1 mile cool down 1 mile cool down 1 mile cool down
down down