Field Hockey Off Season: Training by Henry Davies in TrainHeroic

Integrate Sports

Hockey
Coach
Henry Davies

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Strength session 1

A1

Foam Roll

1 x 5:00

A2

Side Lying 90/90

2 x 12

A3

Hip Hinge

2 x 10

A4

Air Squat

2 x 12

A5

Lunge with Lateral Flexion

2 x 12

A6

Spiderman Rotation

2 x 12

B1

DB Reverse Lunge

4 x 12

B2

Extensive Squat Jumps

4 x 8

C1

Single Leg RDL

4 x 8

C2

Push-Up

3 x 8

D1

Single Leg Glute Bridge (foot elevated)

3 x 15

D2

Single Leg Calf Raise

15, 15, MAX

E1

Pallof Press

3 x 30

E2

Side Plank Pulses

3 x 30

E3

Plank

3 x 30

Monday
Extensive Conditioning Session

A

Jog

1 x 3:00

B1

Single Leg RDL

1 x 20

B2

Walking Lunge to A Hold

1 x 16

B3

Walking Quad Stretch

1 x 20

B4

World's Greatest Stretch

1 x 6

B5

A-Skip

1 x 12

C

Extensive Conditioning Session

1 x 4 @ 4:00

D

Cool Down

1 x 5:00

Tuesday
Rest day
Wednesday
Strength session 2

A1

Foam Roll

1 x 5:00

A2

Cat and Camel

2 x 30

A3

Couch Stretch (Hip Flexors)

2 x 30

A4

Single Leg RDL with Quad Stretch

2 x 8

A5

Inchworm

2 x 8

A6

World's Greatest Stretch

2 x 8

B1

Hip Hinge

4 x 12

B2

Extensive Broad Jump

4 x 5

C1

Split Squat

4 x 12

C2

Band Pull-Apart

3 x 15

D1

Split Stance Bent Knee Calf Raises (on step)

3 x 15

D2

Prone Hamstring Band Curl

3 x 12

E1

Plank Rocks

3 x 30

E2

Side Plank

3 x 30

E3

Reverse Crunch

3 x 30

Thursday
Rest day
Friday
Intensive Conditioning Session

A

Jog

1 x 3:00

B1

Single Leg RDL

1 x 20

B2

Walking Quad Stretch

1 x 20

B3

Overhead Squat

1 x 20

B4

World's Greatest Stretch

1 x 6

B5

Overhead A-Skip

1 x 20

C

Intensive Conditioning Session

3 x 8 @ 30

D

Cool Down

1 x 5:00

Saturday
Recovery Day

A

Diaphragmatic breathing

5 x 60

B

Yoga

1 x 15:00

C

Walk

1 x 30:00

D

Sleep

1 x 8

Field Hockey Off Season