Injury Prevention, Strength and Conditioning Program
Scroll down for the Learn to Train (U13), Train to Train (U15) and Train to Compete (U18) Fitness Programs!
The FHBC High Performance 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 2 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 on our coach resources web page, and as part of the team package.
We are very fortunate to have two 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 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 2012-2013:
Fitness programs and testing will be key components of the High Performance Program in 2012-2013. 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 High Performance Tournaments.
The absolute minimum requirement for the first 12 weeks of the program is to do the “ENERGY SYSTEMS” running drills.
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.