Phase-2-Field Hockey-2009

Field Hockey Team / 1 leg static dead lift

Assessment First

Great resource for strength exercises

Another great resource

Favorite (2) leg exercise - Front Squat

Try this mini program / 2x a week for 3 weeks

Start with this active warm-up progression

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Strength Program - Start w/explosive

Explosive Phase 1/ (2-3 sets 7 jumps)

Pair 1 - Push & Straight leg hip

Push Phase  (2-3 sets 8 reps ea. arm alternating)

Straight leg hip (2-3 sets 8 reps ea. leg)

Pair 2 - Pull & single leg

Inverted rowing (pull) / (2-3 sets - 8 reps)

Split front squat (Bar or Dumbbells / (2-3 sets - 8 ea. leg)

Core work

Pillar bridge on toes ( 2-3 sets :30 seconds)

Rotary

Med ball rotary toss (2-3 sets of 12 reps ea. side)