Summer Training Guide
The following guide is a recommended fitness program for June through August. It is important to come to
preseason mentally and physically prepared. Preseason is not the time to get in shape; you should spend
your summer preparing for the season to come. We need to take the time during season concentrating on
improving individual skills, teamwork and strategy. Being fit, hydrated, eating healthy and being well-rested
will help prevent injury and promote dedication and commitment for a successful season.
Keep the following in mind for your summer training:
-Stay hydrated. Be sure you are drinking water before, during and after your workout.
-Eat - Make sure you are eating a healthy balanced diet.
-Record your workouts. Write down what you do and any times... use that information to set goals for
-Work together - Get with a teammate or small group to stay motivated and push each other to work harder.
-Know yourself - Gradually build up your fitness level throughout the summer to avoid injury. Recording
your work outs will help with this so you can track your progress.
-Have fun! - Mix it up and keep things interesting. Varying your workouts and playing multiple sports will
help you become a better athlete.
Suggested Weekly Schedule:
*A lot of you are very active in athletics over the summer so take that into account when thinking about
your workout schedule. This is a general layout so feel free to adjust it according to what works for you. You
should plan for 1-1.5 hours to complete a workout.
Monday - Long run/Strength training
Tuesday - Stick work/Agility/Speed
Wednesday - Long run/Strength training
Thursday - Stick work/Agility/Speed
Friday - Long run/Strength training
Saturday/Sunday - Add in an additional run or speed work, scrimmage, cross-train in another sport or rest as needed.
*Long runs should consist of 2-5 miles aiming for a 8-10 minute mile pace. Start with 2 miles and progress
your distance throughout the summer.
1: Jog for 25 minutes, add 5 minutes each week. You should be able to jog 40 continuous minutes by the start
2: Timed Mile Run - keep track of your times to measure improvement.
3: 20/40’s - each set is 1 minute - 20 seconds to sprint 100yds, 40 seconds to recover 100yds back to start
(endline to endline). Start with 4 and add 1 each week. Set a goal for yourself!
4: Shuttle ladder sprints - 5, 10, 15, 20, 25 yds - run each distance in a total of 45 sec with a 45 sec rest and
repeat 12 times.
5: 2 min sprint workout - jog to the 25 and sprint back to start for 2 mins - count your total reps and try to
improve next time.
6: Treadmill work - 30 sec sprints (speed 8.5 or higher), 1:30 min jog (speed 5.5-6.5), 30 sec rest. Continue that
pattern for 30-40 minutes.
7: Cross train or another aerobic exercise for 30-60 minutes (bike, swim, etc.)
1: Ladders - in-out drill, lateral feet, single leg forward hops, horizontal jumps (there are great videos online
that give examples).
2: Quick feet - this can be done over your stick or line on the field jumping/stepping forward-backward and
side to side for 1 minute.
3: Jump rope - jump 45 seconds, rest 15 seconds - 5 reps, increase the reps/time each week.
4: Pro-agility drill - total is 10 yds with the mid line in the middle of the 5 yd mark. Start by straddling the
mid line - sprint hard to one side then all the way back to the far side and then finish by sprinting back to
the mid line - touch each line as you cross.
5: 5 yard continuous sprints - touch the line each time (work on pivot and turn).
6: Z-Drill - Make the letter Z in a 5 yd by 5 yd pattern. Start by sprinting to the first cone at full speed - then
make a hard, sharp cut to the next cone, and then again to the last cone. Make sure to stay low and get your
body “square” to the direction you are running. (try with backpedaling, side shuffle, or while dribbling as well)
7: Strengthen your core - Do a variety of abdominal exercises as well as body weight exercises! Examples:
crunches, sit ups, russian twists, bicycles, planks, squats, burpees, push-ups, mountain climbers, wall sits,
lunges, step ups, calf raises, supermans, triceps dips, etc.
You can benefit from all of these Speed and Agility work outs, but be sure to add in some specific
to your position. It would be helpful to wear your goalie kickers and pads as well. Some examples of specific
exercises for your footwork are:
-Grapevine (both directions)
-Ladder workouts in your kickers and legs
-Fast feet square - mark out a 10yd by 10yd square and facing the same direction shuffle and quick feet
around to each cone.
-Fast feet triangle - same as above but a triangle with 10yd sides.
Work on your fundamentals! It makes the difference between an okay field hockey player and a great
field hockey player. These skills can be clarified at ‘Sundays with Coach’ sessions or check online for
1: Pulls/Dodges - Right, left, back, spin, c-dodge, air dribble (controlled), pop dribble. Set up cones and do
these a few times a week. With your right/left pulls and c-dodge the pull should be going from 10-2 or 2-10
(like a clock).
2: Dribbling - Speed dribble, cone dribble and air dribble. Set up cones in a straight line spaced out or in a
zig zag pattern to weave through the cones. Dribbling through space using different dodges will help you
improve your ball control.
3: Passing and Receiving - Pushes, Slap hits, Drives, Reverse hits, and Sweeps
- When driving keep your chest up, body low, keep your eyes on the ball and don’t pop up while hitting.
- For reverse hits proper form and staying low is essential.
- For sweeps stay very low to the ground (bloody knuckles) and snap your wrist.
- When receiving a ball make sure to move to meet the ball and to let the ball come into your stick so there is
4: Defensive skills - Pressure, Channel and Tackle... learn to be patient and decide when to attack using these
- Don’t over commit when pressuring an attacking offensive player.
- When channeling your goal is to prevent their access to the goal or center of the field.
- When you take away an offensive players space and vision you can go in for a tackle using: jabs, block
tackles, shaves etc.
5: Aerials - focus on proper technique and height.
*Practicing these skills will make the difference once preseason comes for Varsity/JV between who is
dedicated and prepared for season. Working on these skills a little bit each day will make a difference.
“The strength of the team is each individual member. The strength of each member is THE TEAM.”