Endurance/Speed Workouts

Level III Hockey Coaching Course

Karnataka State Hockey Association, Bangalore
Conducted from April 16, 2003 to June 28, 2003

Class 1	Class 2	Class 4	Class 4	Class 5	Class 6
Endurance/Speed Workout By Saju Joseph			Shri Saju Joseph is a Physiotherapist/Trainer with the Sports Authority of India, Bangalore. At the senior level, he was trainer to the Indian teams that came first in the 2001 Champions Challenge last in the 2004 Azlan Shah Cup. At the junior level, he was trainer to the Indian team that won both the 4-nation tournament in Kuala Lumpur in Jan 2003, and the 6-nation tournament held in Poland in Aug 2003.
Class 7	Class 8	Class 9	Class 10	Class 11	Class 12

STRENGTH EXERCISES

Lower Extremities	Upper Extremities	Optional Exercises
Half squat	Peck deck	Leg shuffles
Leg press	Bench press	Sit ups/leg raises
Hamstring curl	Lateral pull	Cable pulls like push
Forward/sideward lunges	Seated rowing	Triceps curls
Heel raise	Front press	Biceps curls
Dead lift	Good morning	Abductor/abductor pulls

ENDURANCE WORKOUTS

Aerobic Stage 1

15 minutes x 3 sets, 60 to 90 seconds between sets, 4 to 6 sessions, pulse rate 140 to 160 beats per minute
12 minutes x 4 sets, 60 to 90 seconds between sets, 4 to 6 sessions, pulse rate 140 to 160 beats per minute
10 minutes x 5 sets, 30 to 60 seconds between sets, 3 to 4 sessions, pulse rate 150 to 170 beats per minute

Aerobic Stage 2

8 minutes x 5 sets, 30 to 60 seconds between sets, 3 to 4 sessions, pulse rate 160 to 180 beats per minute
5 minutes x 8 sets, 30 to 60 seconds between sets, 3 to 4 sessions, pulse rate 160 to 180 beats per minute

Anaerobic Stage 1

3 minutes x 4 repetitions x 3 sets, 60 to 90 seconds between repetitions, 3 to 5 minutes between sets, 3 to 4 sessions, pulse rate 170+ beats per minute
1.5 minutes x 4 repetitions x 4 to 5 sets, 30 to 60 seconds between repetitions, 3 to 4 sessions

Anaerobic Stage 2

30 seconds run followed by 30 seconds walk x 6 to 8 repetitions x 3 sets, 21.5/3/31.5/4 minutes recovery between sets, 3 to 4 sessions, pulse rate 180+ beats per minute
15 seconds run followed by 15 seconds walk x 8 to 10 repetitions x 3 sets, 21.5/3/31.5/4 minutes recovery between sets, 3 to 4 sessions, pulse rate 180+ beats per minute

SPEED TRAINING

Load Calculation

A sportsman takes 4.2 seconds to complete a 30 meters standing start acceleration test. find 105% speed of the trainee i. e., 4.2 x 105/100 = 4.41 seconds

Set a workout of 30 meters x 4 repetitions x 5 sets

Set 1: 4.4 – 4.4 – 4.4 – 4.4 seconds
Set 2: 4.4 – 4.4 – 4.4 – 4.5 seconds
Set 3: 4.4 – 4.4 – 4.5 – 4.5 seconds
Set 4: 4.4 – 4.5 – 4.6 – 4.6 seconds
Set 5: 4.4 – 4.5 – 4.6 – 4.7 seconds

Speed Workouts

Distance of 10/20/30/40 meters x 5 sets at 95% and above

Complete recovery between sets

Level III Hockey Coaching Course

Endurance/Speed Workout By Saju Joseph

Endurance/Speed Workout

By

Saju Joseph