College Hockey Prep
Integrate Sports
Hockey, Strength & Conditioning🔥 D1 Ready™: The 12-Week Strength & Speed Blueprint for Elite Field Hockey Players 🔥
Train Strong. Move Fast. Dominate College Hockey.
🏑 Dreaming of playing D1 field hockey? You’ve got the skills, but do you have the strength, speed, and endurance to compete at the next level? College hockey is faster, tougher, and more physically demanding than high school—showing up unprepared isn’t an option.
🚀 D1 Ready™ is the ultimate 12-week strength & conditioning programme designed for high school female field hockey players who want to stand out, dominate showcases, and arrive on campus ready to compete from Day 1.
💪 What You’ll Get in This 12-Week Blueprint:
✅ Strength & Power Training – Build explosive strength so you don’t get pushed off the ball
✅ Speed & Acceleration Work – React faster, sprint harder, and outrun defenders
✅ Game-Specific Endurance – Never fade in the final minutes of a match
✅ Agility & Change of Direction Training – Improve footwork and defensive reactions
✅ Injury Prevention & Mobility – Stay in peak condition and avoid common setbacks
✅ Elite-Level Recovery Strategies – Maximise gains and prevent burnout
📅 Train in your own time with a structured programme designed to fit into your busy schedule. No guesswork—just proven methods to take your game to the next level.
💡 Why You Need This Programme
❌ College coaches won’t recruit athletes who can’t handle the physical demands
❌ If you’re not strong, you’ll get pushed around by bigger, faster players
❌ If you can’t keep up, you’ll lose your spot to someone who can
✔️ Show up to ID camps & showcases looking stronger, fitter, and faster
✔️ Build confidence knowing you’ve trained like a future D1 athlete
✔️ Hit college pre-season ready to impress from Day 1
🚀 Who is This For?
🏑 High school female field hockey athletes aiming for a D1 programme
🔥 Players who want a structured strength & speed plan to level up their performance
⏳ Athletes 3-6 months away from showcases, ID camps, or college pre-season
⚡ Ready to Become D1 Ready?
Don’t wait. Start building the strength, speed, and endurance you need to thrive at the next level.
👇 Join Now & Start Training Like a D1 Athlete! 👇
A
Single Leg Balance (Eyes Closed)
B
Single Leg Hop
3 x MAX
C
Single Leg Box Squats
2 x MAX
D
Supine Trunk Hold
1 x MAX
E
Single Leg Glute Bridge (foot elevated)
2 x MAX
F
Single Leg Calf Raise
2 x MAX
G
Copenhagen Hold (Short Lever)
2 x MAX
A
10m Sprint Test
3 x 10
B
30m Sprint Test
3 x 30
C
Repeat Sprint Ability (RSA) Test
8 x 40
D
16 Pitch Lengths Test
1 x 1462
E
Cool Down
1 x 5:00
Hip Mobility
A
Movement Prep (Hip)
Complete this sequence for 10-15 minutes. Complete 30-60 seconds per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
Thoracic Mobility
B
Movement Prep (Thoracic)
Complete this sequence for 10-15 minutes. Complete 30-60 seconds per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
Movement Prep
A
Movement Prep (Hip/Thoracic)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
B
Barbell Reverse Lunges
3 x 8 @ 75, 75, 80 %
C
Barbell Hip Thrusts
3 x 8 @ 75, 75, 80 %
D1
Chinups
3 x 8
D2
Half Kneeling Dumbbell Overhead Press
3 x 10 @ 75 %
E1
Single Leg Bridge ISO Hold (Long Lever)
3 x 3 @ 15
E2
Double Leg Calf Raises
3 x 25
Conditioning
F
Trunk Circuit - Anterior + Lateral 2
Complete the following for this circuit: - 150 reps in total - 15-20 reps (or 20-30 seconds) per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 8-10 minutes to complete this
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 8 @ 30
E
Cool Down
1 x 5:00
Mobility Flow
A
Animal Based Movement Prep - L1
Complete this sequence for 10-15 minutes to prepare you for the upcoming session. Complete 30-60 seconds per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
Mobility Flow
B
Animal Based Movement Prep - L2
Complete this sequence for 10-15 minutes to prepare you for the upcoming session. Complete 30-60 seconds per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
Henry Davies
Henry is the founder of Integrate Sports. He is a UKSCA accredited coach with over 10 years’ experience working with college 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.
You’ve got the talent—now it’s time to build the strength, speed, and endurance to back it up. D1 READY isn’t just another training plan—it’s your blueprint to stepping onto the field stronger, faster, and more prepared than ever. No more guesswork. 👇
Get College Hockey Prep
Katie Garrison
D1 College Field Hockey Player
Verified Athlete"Coach Davies is very responsive and easy to communicate with. I am already seeing results and progress after a month, and my running form has improved quite a fit. I am feeling more confident lifting and feel that the workouts and exercises are focused to me, I am getting more done in less time."
Sofia Ghanbari
D1 Field Hockey Player
Verified Athlete"Integrate sports has made me so much stronger! It has helped me tremendously throughout my sport. The workouts are so fun, and have helped me in staying strong on the ball and developing rotational strength."
Erin Normile
Parent of College Field Hockey Player
Verified Athlete"My daughter trained with Henry in the US, virtually. I really noticed an improvement in her speed and agility. He is very professional and does a great job!"
