Hockey Fitness Fundamentals
Integrate Sports
HockeyThis is a hockey-specific, group training programme to help you get stronger, fitter and faster 🏑
Each week, you'll have sessions live in your training app, which can be completed in your own time. You'll join a community of athletes with similar training goals, which means you can ask questions and get feedback at any point in the training journey. This programme develops your athleticism for hockey, regardless of your training age or status. Most importantly, this programme adapts based on the stage of the season, so that you always have what you need.
What's Included?
✅ Group based training programme updated weekly
✅ 6 sessions provided per week (2 strength, 2 speed/conditioning, 2 mobility)
✅ Group coaching sessions including nutrition workshops
✅ Community chat for feedback and Q&A
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 Split Squat
8, 8, 6, 6 @ 75, 75, 80, 80 %
C
Barbell Romanian Deadlift
4 x 6 @ 80 %
D1
Single Arm Bent Over Row
3 x 8 @ 75 %
D2
Dumbbell Chest Press
3 x 8 @ 75, 77.5, 80 %
E1
Single Leg Calf Raise
3 x 15
E2
Single Leg Glute Bridge (foot elevated)
3 x 15
Trunk Circuit
F
Trunk Circuit - Anterior + Lateral
Complete the following for this circuit: - 150 reps in total - Keep going until the total rep target is completed - 15-20 reps per exercise - 10-15 seconds rest between exercises - Aim to take no longer than 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
A Skip
2 x 15
C2
Pogo Jumps
2 x 12
D
Extensive Conditioning Session
5 x 2:00
E
Cool Down
1 x 5:00
Prep
A
Animal Based Movement Prep - L5
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
Prep
B
Movement Prep (Hip)
Complete this sequence for 5-10 minutes. 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.
Prep
C
Movement Prep (Thoracic)
Complete this sequence for 5-10 minutes. 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.
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 Back Squat
4 x 5 @ 82.5 %
C
Barbell Hip Thrusts
3 x 8 @ 75 %
D1
Chinups
3 x 8
D2
Half Kneeling Dumbbell Overhead Press
3 x 12 @ 75 %
E1
Single Leg Bridge ISO Hold (Long Lever)
3 x 3 @ 15
E2
Double Leg Calf Raises
3 x 20
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 10 @ 15
E
Cool Down
1 x 5:00
A1
Hip Internal Rotations
2 x 20
A2
Half Kneeling Quad Stretch
2 x 30
A3
Reverse Lunge with rotation
2 x 12
A4
Downward Dog
2 x 10
A5
World's Greatest Stretch
2 x 5
B1
Single Leg Bridge ISO Hold (Long Lever)
2 x 5 @ 5
B2
Band Pull-Apart
2 x 12
C1
Pogo Jumps
2 x 15
C2
Single Leg Hop
2 x 5
Henry Davies
Hi I’m Henry, the founder of Integrate Sports. I am a UKSCA accredited practitioner with 10 years’ experience supporting youth and elite hockey athletes, and recently prepared athletes for Tokyo 2020. I am a lecturer in strength and conditioning at Hartpury University, and the Head of Strength and Conditioning at Hockey Wales.
Roy Barber
Roy is a UKSCA Accredited Strength and Conditioning Coach. For the past 4 and a half years Roy has worked with GB Hockey, supporting the two senior programmes. As part of this, he played a significant role in preparing the teams for the Tokyo 2020 Olympics, leading on rehabilitation and diagnostics. Roy now delivers rehabilitation to athletes within the EIS Intensive Rehab Unit at Bisham Abbey.
Andrew Roberts
Andrew is a Strength & Conditioning Coach who has experience working with a variety of athletes, including Olympic and Paralympic medallists, across a range of both team and individual sports. Currently, Andrew is working for Ealing Trailfinders Academy where he leads the S&C provision based at their partner school’s rugby programme, Henley College.
If you're looking for a hockey specific training programme - this is for you.
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Tiago Ventosa
Portugal Hockey International
Verified Athlete"After my return, I started to notice more and more the work we put in, safe to say that I have never felt so fit as I do now!!"
Evie Grindal
England NAGs International
Verified Athlete"Henry's remote sessions allowed me to learn a lot of new exercises and my fitness and strength have improved considerably over the time we have worked together. I would highly recommend Henry"
Gabe Benatar
Gibraltar Hockey International
Verified Athlete"I cannot recommend Henry enough. He’s been a great online trainer over these past few months. He’s been so helpful and on top of my training to make sure I get the best out of it"
Emily Drysdale
Wales Hockey International
Verified Athlete"Henry certainly played a big part in helping me get to where I am now. I would highly recommend him to anyone"
When you join a team you’re getting more than programming, you’re joining an online community.
Hockey Fitness Fundamentals
Hockey Fitness Fundamentals
Hockey Fitness Fundamentals
