Conditioning - 12 weeks - 3 x per week
Integrate Sports
HockeyThe purpose of this 12-week programme is to improve your field hockey-specific conditioning.
This will help you outrun the opposition, and win foot races!
Each 4 week phase progressively builds on the last, with 3 primary phases:
- Robustness - improve your aerobic capacity
- Intensity - increase your maximal speed to unlock your speed potential
- Repeatability - improve your ability to perform repeated high intensity sprints on the pitch
Within each phase, each week progresses in volume or intensity. This ensures that you are progressing effectively on a weekly basis.
Each exercise has a video, a description, and the sets/reps/intensities that you should complete. However, you can add/remove sets, as well as swap exercises if you don't have the equipment necessary on a given day.
Happy training,
Integrate Sports
A
1/4 Pitch Length Sprint Test
3 x 23
B
16 Pitch Lengths Test
1 x 1462
C
Cool Down
1 x 5:00
A
Jog
1 x 5:00
Prep
B
Movement Prep (Conditioning Session)
Complete this circuit for 5 minutes to prepare for the upcoming session. Do 10-15 repetitions for each movement, before moving onto the next. This is to prepare the joints and tissues for the upcoming conditioning session so that you can perform at your best!
C1
A Skip
2 x 15
C2
Pogo Jumps
2 x 12
D
Extensive Conditioning Session
4 x 4:00
E
Cool Down
1 x 5:00
A
Jog
1 x 5:00
Prep
B
Movement Prep (Conditioning Session)
Complete this circuit for 5 minutes to prepare for the upcoming session. Do 10-15 repetitions for each movement, before moving onto the next. This is to prepare the joints and tissues for the upcoming conditioning session so that you can perform at your best!
C1
Straight Leg Runs
2 x 15
C2
Single Leg Pogo Hop
2 x 10
D
Intensive Conditioning Session
3 x 7 @ 30
E
Cool Down
1 x 5:00
Henry Davies
Henry is the founder of Integrate Sports. He is a UKSCA accredited practitioner with over 10 years’ experience working with hockey players. He has worked with Olympic medallists and prepared athletes for Tokyo 2020 in his role with the English Institute of Sport. Henry is a Lecturer in Strength and Conditioning at Hartpury University, and the Head of Strength and Conditioning at Hockey Wales.
This isn't the usual generic nonsense, this is hockey specific fitness. That actually makes an impact on the pitch.
Get Conditioning - 12 weeks - 3 x per week
Jack Woods
Hockey Player
Verified Athlete"The programme had a lot of variety, and was enjoyable to follow the whole way through. After reassessment, I improved my conditioning test time by 30%! My strength numbers also drastically improved, allowing me to stay injury free and on the hockey field. I would highly recommend this programme for any motivated individual who wants to improve their hockey game, as its a lot of hard work, but damn does it payout!"
April Leeson
Hockey Player
Verified Athlete"I went from a concussion and illness which was 12 weeks out. I got back to full match fitness over our time working together and after 3 months of I played a full match (eek!) which I didn't think would be possible. 10/10 would recommend for anyone wanting to get back to hockey after injury/illness"
Daniel Shearer
Hockey Player
Verified Athlete"The team gave me a bespoke plan that has enabled me (even with injuries) continue to get fitter, stronger and most importantly build habits! A recent example of this is my 16 pitch length times, from starting the program I've dropped from 12 minutes to just over 7 within 5 months, all whilst managing injuries and my day job. So, if you're overweight, unfit and injury prone and really want to better yourself, get out of that slump.. I would highly recommend getting in touch with the team at Integrate Sport"
Tiago Ventosa
Portugal Hockey International
Verified Athlete"Highly recommend anyone that is into hockey and is also very ambitious! Henry is amazing, very helpful if needed. I was going through a rough moment after a surgery and in no time I was back on the pitch and performing like I used too. Safe to say that I have never felt so fit as I do now!!"