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. Please take time to read the Parent’s Guide to Long Term Athlete Development available here.
We are very fortunate to have professional physiotherapists with field hockey-specific experience, designing our excellent and functional programs!
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 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 an athlete's success both in the short and long term in playing this sport, and importantly, it helps to maintain a healthy and active lifestyle, helping to minimize and prevent injuries.
Fitness programs and testing will be key components of the Regional Programs. Athletes are responsible for downloading weekly programs on Mondays. In the first stage, athletes will build an aerobic base and learn how to test. In the second stage, athletes will learn strength exercises to prepare physically for the Regional Program Tournament/Festival.
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" includes the text. We recommend all athletes download the long version for the first few weeks until comfortable with all movements. Once familiar with the drills and movements, download the short version.
Please ensure that you also look at the Photo Glossary which shows photos of all exercises used in the program.