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 Sport Science Minimize

Injury Prevention, Strength and Conditioning Program

Scroll down for the Train to Train (U15) and Train to Compete (U18) Fitness Programs!

The FHBC Strength and Conditioning Program is specifically designed for our field hockey athletes. The program aims to increase aerobic fitness, strength, flexibility and sport specific energy systems to prepare athletes for training and competition and prevent injuries. The programs are specifically designed for each age group in accordance with the recommendations made in the Canadian Sport Centre Long Term Athlete Development Model. The programs are periodized and designed to take into account two competition peaks and rest periods associated with the performance phases. Parents, please take some time to read the Parent’s Guide to Long Term Athlete Development available here.

We are very fortunate to have two professional physiotherapists with field hockey specific experience designing our excellent and functional programs!

Philosophy:
FHBC aims to develop the best field hockey athletes in this country, and provide opportunities for athletes to excel at the regional, provincial and national levels. Part of this commitment includes working on your physical, mental, tactical and technical skill sets.

A high performance athlete needs to learn how to train. Fitness in the game of field hockey is just as important as passing and receiving, scoring, tackling, making saves and playing well. Fitness is key to your success both in the short and long term in playing this sport, and importantly, it helps you maintain a healthy and active lifestyle, helping to minimize and prevent injuries. 

Fitness Plan 2013-2014:
Fitness programs and testing will be key components of the Regional Program in 2013-2014. Athletes will be responsible for downloading each week’s program on Mondays. In the first stage, athletes will build an aerobic base and learn how to test, and in the second stage, athletes will learn strength exercises to prepare physically for the Regional Program Tournament/Festival.

Fitness Programs:
Programs are downloadable on the FHBC website, and include 3 days of activities. The "long version" includes photos of all of the exercises, while the "short version" just includes the text.  We reccommend that all athletes download the long version for the first few weeks until you are comfortable with all of the movements.  Once you are familiar with all of the drills and movements, you can download the short version.

Please ensure that you also look at the Photo Glossary which shows photos of all exercises used in the program.

 


  
 Training Resources (all ages) Minimize
 TitleOwnerCategoryModified DateSize (Kb) 
Photo GlossaryFHBC _PDF10/3/2013843.01Download
Training Tips and Warm-UpFH BCPDF12/2/2010122.68Download
Fitness Test ProtocolFH BCPDF12/2/2010121.01Download
Flexibility FH BCPDF12/2/2010126.05Download

  
 Train to Train (U15) Fitness Program - Aerobic Prep Minimize
 TitleOwnerCategoryModified DateSize (Kb) 
Wk 1 - Dec.2 (Short)FHBC _PDF10/2/2013463.88Download
Wk 1 - Dec.2 (Long)FHBC _PDF10/2/20131,047.34Download
Wk 2 - Dec.9 (Short)FHBC _PDF10/2/2013466.70Download
Wk 2 - Dec.9 (Long)FHBC _PDF10/2/20131,048.44Download
Wk 3 - Dec.16 (Short)FHBC _PDF10/2/2013468.47Download
Wk 3 - Dec.16 (Long)FHBC _PDF10/2/20131,049.54Download
Wk 4 - Dec.30 (Short)FHBC _PDF10/2/2013465.09Download
Wk 4 - Dec.30 (Long)FHBC _PDF10/2/20131,046.23Download
Wk 5 - Jan.6 (Short)FHBC _PDF10/2/2013467.84Download
Wk 5 - Jan.6 (Long)FHBC _PDF10/2/20131,049.46Download
Wk 6 - Jan.13 (Short)FHBC _PDF10/2/2013465.61Download
Wk 6 - Jan.13 (Long)FHBC _PDF10/2/20131,046.50Download
Wk 7 - Jan.20 (Short)FHBC _PDF10/2/2013440.80Download
Wk 7 - Jan.20 (Long)FHBC _PDF10/2/20131,022.96Download
Wk 8 - Jan.27 (Short)FHBC _PDF10/2/2013466.78Download
Wk 8 - Jan.27 (Long)FHBC _PDF10/2/20131,075.43Download
Wk 9 - Feb.3 (Short)FHBC _PDF10/2/2013468.25Download
Wk 9 - Feb.3 (Long)FHBC _PDF10/2/20131,049.80Download

  
 Train to Train (U15) Fitness Program - Tournament Prep Minimize
 TitleOwnerCategoryModified DateSize (Kb) 
Wk 1 - Feb.10 (Short)FHBC _PDF10/2/2013611.37Download
Wk 1 - Feb.10 (Long)FHBC _PDF10/2/20131,011.89Download
Wk 2 - Feb.17 (Short)FHBC _PDF10/2/2013444.75Download
Wk 2 - Feb.17 (Long)FHBC _PDF10/2/20131,010.08Download
Wk 3 - Feb.24 (Short)FHBC _PDF10/2/2013444.20Download
Wk 3 - Feb.24 (Long)FHBC _PDF10/2/20131,009.75Download
Wk 4 - Mar.3 (Short)FHBC _PDF10/2/2013444.51Download
Wk 4 - Mar.3 (Long)FHBC _PDF10/2/20131,011.94Download
Wk 5 - Mar.10 (Short)FHBC _PDF10/2/2013444.59Download
Wk 5 - Mar.10 (Long)FHBC _PDF10/2/20131,016.10Download
Wk 6 - Mar.17 (Short)FHBC _PDF10/2/2013444.77Download
Wk 6 - Mar.17 (Long)FHBC _PDF10/2/20131,006.78Download
Wk 7 - Mar.24 (Short)FHBC _PDF10/2/2013441.47Download
Wk 7 - Mar.24 (Long)FHBC _PDF10/2/20131,006.74Download
Wk 8 - Mar.31 (Short)FHBC _PDF10/2/2013441.70Download
Wk 8 - Mar.31 (Long)FHBC _PDF10/2/20131,007.15Download
Wk 9 - Apr.7 (Short)FHBC _PDF10/2/2013440.95Download
Wk 9 - Apr.7 (Long)FHBC _PDF10/2/20131,015.84Download

  
 Train to Compete (U18) Regional Fitness Program - Aerobic Prep Minimize
 TitleOwnerCategoryModified DateSize (Kb) 
Wk 1 - Dec.2 (Short)FHBC _PDF10/3/2013541.69Download
Wk 1 - Dec.2 (Long)FHBC _PDF10/3/20131,124.22Download
Wk 2 - Dec.9 (Short)FHBC _PDF10/3/2013544.77Download
Wk 2 - Dec.9 (Long)FHBC _PDF10/3/20131,127.61Download
Wk 3 - Dec.16 (Short)FHBC _PDF10/3/2013545.77Download
Wk 3 - Dec.16 (Long)FHBC _PDF10/3/20131,127.81Download
Wk 4 - Dec.30 (Short)FHBC _PDF10/3/2013541.82Download
Wk 4 - Dec.30 (Long)FHBC _PDF10/3/20131,124.39Download
Wk 5 - Jan.6 (Short)FHBC _PDF10/3/2013544.87Download
Wk 5 - Jan.6 (Long)FHBC _PDF10/3/20131,127.45Download
Wk 6 - Jan.13 (Short)FHBC _PDF10/3/2013543.57Download
Wk 6 - Jan.13 (Long)FHBC _PDF10/3/20131,126.08Download
Wk 7 - Jan.20 (Short)FHBC _PDF10/3/2013517.93Download
Wk 7 - Jan.20 (Long)FHBC _PDF10/3/20131,099.41Download
Wk 8 - Jan.27 (Short)FHBC _PDF10/3/2013544.61Download
Wk 8 - Jan.27 (Long)FHBC _PDF10/3/20131,126.93Download
Wk 9 - Feb.3 (short)FHBC _ 10/3/2013545.17Download
Wk.9 - Feb.3 (long)FHBC _ 10/3/20131,126.58Download
Wk.10 - Feb.10 (short)FHBC _ 10/3/2013546.71Download
Wk.10 - Feb.10 (long)FHBC _ 10/3/20131,128.36Download

  
 Train to Compete (U18) Regional Fitness Program - Tournament Prep Minimize
 TitleOwnerCategoryModified DateSize (Kb) 
Wk 1 - Feb.17 (Short)FHBC _PDF10/3/2013442.55Download
Wk 1 - Feb.17 (Long)FHBC _PDF10/3/20131,009.03Download
Wk 2 - Feb.24 (Short)FHBC _PDF10/3/2013454.14Download
Wk 2 - Feb.24 (Long)FHBC _PDF10/3/20131,008.99Download
Wk 3 - Mar.3 (Short)FHBC _PDF10/3/2013442.29Download
Wk 3 - Mar.3 (Long)FHBC _PDF10/3/20131,006.58Download
Wk 4 - Mar.10 (Short)FHBC _PDF10/3/2013453.28Download
Wk 4 - Mar.10 (Long)FHBC _PDF10/3/2013407.37Download
Wk 5 - Mar.17 (Short)FHBC _PDF10/3/2013454.27Download
Wk 5 - Mar.17 (Long)FHBC _PDF10/3/20131,017.98Download
Wk 6 - Mar.24 (Short)FHBC _PDF10/3/2013442.57Download
Wk 6 - Mar.24 (Long)FHBC _PDF10/3/20131,007.10Download
Wk 7 - Mar.31 (Short)FHBC _PDF10/3/2013441.84Download
Wk 7 - Mar.31 (Long)FHBC _PDF10/3/20131,018.95Download
Wk 8 - Apr.7 (Short)FHBC _PDF10/3/2013442.23Download
Wk 8 - Apr.7 (Long)FHBC _PDF10/3/2013538.80Download
Wk 9 - Apr.14 (Short)FHBC _PDF10/3/2013453.94Download
Wk 9 - Apr.14 (Long)FHBC _PDF10/3/20131,009.13Download
Wk. 10 - Apr.21 (Short)FHBC _PDF10/3/2013454.19Download
Wk. 10 - Apr.21 (Long)FHBC _PDF10/3/20131,009.17Download

  
 Contact Information Minimize

Field Hockey BC
202-210 West Broadway,
Vancouver BC, V5Y 3W2
Tel: 604.737.3046
Fax: 604.873.6488
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