Field Hockey Summer Workouts
Keep your hockey skills sharp by trying out some field hockey summer workouts. For some people, summer is time to relax. For the serious field hockey player, it's time to add field hockey summer workouts to stay strong and in shape for the season in the fall.
- Run throughout the summer. Run one mile at least five times a week for the first 8 weeks of summer. As it gets closer to field hockey season, add one mile a week to your run. For example, three weeks before pre-season begins, run two miles five times a week, two weeks before field hockey season, run three miles five times a week. Running will keep your endurance up so that you're ready to hit the field once the season starts again.
- Workout with weights during the summer. Keep your strength and endurance high by lifting weights. Do three sets of 10 reps of bicep curls three times a week, as well as three sets of 10 lunges, push-ups and squats. You can skip the bicep curls if you do not have access to a set of hand weights. Full bottles of water make great substitutes for weights, though. Lifting weights throughout the summer will keep your body in shape and will maintain the strength you built up playing during the season.
- Keep your core strong with a field hockey summer workout. At the end of your weight training, work on your core, three times a week. Try doing 50 sit-ups or crunches, then 10 spinal twists. Finish the core workout by holding your body in the plank position for a minute. If you can hold it longer than one minute comfortably, try holding your body in a side plank, which is harder, instead. Maintaining core strength is essential for avoiding injury when playing field hockey.
- Add boosts of cardio to your summer workout. Pick up a jump rope times a week. Jump rope as fast as you can for as long as you can. Start out trying to jump rope continuously for a minute. As the summer goes on, work your way up to jump roping for four minutes. The short bursts of jumping rope will condition your body to be ready for sprinting after the ball on the field.
- Play field hockey when you can. If you can get together with your teammates over the summer, play a scrimmage game to keep your field hockey skills sharp and get in a good summer workout.