For the first few weeks of pre-season skills I would recommend that you do the fitness aspect of this session after your pitch time. This is because if you become physically fatigued before your skills session then you will be less capable of improving or learning the complex neuromuscular movements.<\/p>
I would warm up as you have been in previous weeks, before then completing the 5 minutes of plyometric drills in order to get your players ready to move onto their stickwork. After you finish your hockey session move straight into the fitness session.<\/p>"},{"id":588117,"modified":false,"orderIndex":4,"title":"Other Comments","value":"
\"Tactics, fitness, stroke ability, adaptability, experience, and sportsmanship are all necessary for winning.\" Fred Perry<\/p>"},{"id":588116,"modified":false,"orderIndex":5,"title":"","value":""}],"isPrivate":false,"keywords":[{"createdDate":"05/11/2010","keyword":"fitness","keywordId":1111},{"createdDate":"06/12/2010","keyword":"speed","keywordId":1235},{"createdDate":"15/12/2010","keyword":"stamina","keywordId":1600},{"createdDate":"20/12/2010","keyword":"pre-season","keywordId":1720},{"createdDate":"15/12/2010","keyword":"strength","keywordId":1612},{"createdDate":"19/07/2011","keyword":"cardio","keywordId":3784}],"longStory":"
This week's fitness session won't make you very popular; it's a tough and demanding high-intensity running session which will challenge your players and see them putting in the legwork!<\/p>\r\n\r\n
Written by a Professional Personal Trainer, specifically for hockey players, this Bitesize session covers everything from warm-up to cool-down, why not incorporate it into your session today?<\/blockquote>\r\n\r\nFeel the burn and get your squad running at speed, working on their muscular endurance and plyometric strength today!<\/p>","madeDate":"12/09/2011","modified":false,"movieScale":50,"newsletter":null,"openToPublic":true,"ownerId":10573816,"pdfUrl":"/upload/sessions/9c40/1826/9132638/Bite-size-fitness-6.pdf","pricingTier":1,"publicTitle":"Bite size fitness 6","publishId":"535463168_2052772096","publishedDate":"19/09/2013 15:19:44.110","publishedSessionUrl":"/drills/Hockey/sessionPlans/Bite-size-fitness-6-9132638.jsp","purpose":"
Hockey players require a blend of strength, power and muscular endurance. We have been building on this in the previous weeks.<\/p>
This week we progress to a shorter fitness session that will be combined with your pre-season skills sessions to start getting your players' bodies used to working anaerobically for short, sharp periods to make them more efficient players on the field.<\/p>
_______________________________________<\/p>
Pre warm up set up the following: Six lines of cones approximately 10m apart.<\/p>","rating":3.77777777777778,"ratingCount":9,"ratings":[],"regenerateImages":true,"sections":[{"deleted":false,"modified":false,"orderIndex":0,"practices":[{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"","modified":false,"notes":"
Get your group to form a large circle facing the back of the person in front, with you stood in the center. Make sure the circle is as large as possible to save players from running in a tight circle.<\/p>
Start the group slowly jogging in one direction and every 20-30 seconds change the direction - indicate this by blowing the whistle.<\/p>
Get them to do all of the drills below is both directions.<\/p>","orderIndex":0,"practiceNoteId":664332,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":{"activityBreakdownId":0,"authorId":10573816,"categoryPageHref":"drills/Hockey/Warm-up-Games/","coachingPoints":"
This warm up is a good way to get your group to all work at same pace, so no one falls behind and is good for team building as everyone stays together.<\/p>
Hockey involves fast changes of direction as well as moving in every direction. It's good to practise moving at speed in multiple directions. This is also good for sppatial awareness as players have to stay a constant distance from the others.<\/p>
The drills that are incorporated into the warm up are good for re-educating and conditioning the body to move at speed more effectively which is important for hockey being a fast game with a lot of rapid changes of directions.<\/p>","comments":"","created":"18/06/2012 16:56:07.972","customPracticeId":87550,"customType":"CHLK","dataSource":"","demo":false,"description":"
Get your group to form a large circle facing the back of the person in front, with you stood in the center. Make sure the circle is as large as possible to save players from running in a tight circle.<\/p>
Start the group slowly jogging in one direction and every 20-30 seconds change the direction - indicate this by blowing the whistle.<\/p>
Get them to do all of the drills below is both directions.<\/p>","editCustomPracticeIndex":-1,"equipment":"","externalFilePath":"","externalId":"","height":200,"imageSource":"/upload/users/7530/2114/10573816/cp87550765-1340036475794.png","imageSourceBw":"","language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"modified":"18/06/2012 17:21:33.917","poorQuality":false,"progression":"","publishId":"535463168_2141880320","sessionFolderId":5105627,"setup":"","sportCategoryDetail":{"categoryName":"Warm-up Games","languageId":1000,"sportCategoryDetailId":1000,"sportCategoryId":1000,"userCategory":true},"sportCategoryId":1000,"sportCodeId":1001,"sportDetail":{"languageId":1000,"sportCodeId":1001,"sportDetailId":1001,"sportName":"Hockey"},"svgSource":"","swfSource":"","template":"basic300x200","title":"Circle Running","width":300,"xmlSource":""},"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":null,"sessionPracticeId":5967952,"title":""}]}],"orderIndex":0,"practiceColumnId":543760},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"*Coaching Tips","modified":false,"notes":"
This warm up is a good way to get your group to all work at same pace, so no one falls behind and is good for team building as everyone stays together.<\/p>
Hockey involves fast changes of direction as well as moving in every direction. It's good to practise moving at speed in multiple directions. This is also good for sppatial awareness as players have to stay a constant distance from the others.<\/p>
The drills that are incorporated into the warm up are good for re-educating and conditioning the body to move at speed more effectively which is important for hockey being a fast game with a lot of rapid changes of directions.<\/p>","orderIndex":0,"practiceNoteId":773712,"sessionPracticeCount":0,"sessionPractices":[]}],"orderIndex":1,"practiceColumnId":543761}],"deleted":false,"duration":"","modified":false,"orderIndex":0,"sectionPracticeId":240486,"title":"Circle Running"},{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"1. Change in speed:","modified":false,"notes":"
Over the course of the warm up the speed should be progressively increased. Within the warm up speed can be changed on demand of either a command or a whistle. Go from a jog then short sharp burst. Start and stop the burst with a whistle.<\/p>","orderIndex":0,"practiceNoteId":773715,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN040","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN040","practiceDetail":{"description":"
Within the warm up speed can be changed on demand of either a command or a whistle<\/p>\n
Go from a jog then short sharp burst. Start and stop the burst with a whistle.<\/p>","equipment":"","languageId":1000,"practiceDetailId":757898,"practiceName":"Change in speed"},"practiceId":674346,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"Over the course of the warm up the speed should be progressively increased.","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1325309,"progression":"","setup":""},"practiceVariantId":1164560,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967953,"title":""}]},{"deleted":false,"heading":"3. Side Step facing middle","modified":false,"notes":"
Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.<\/p>","orderIndex":1,"practiceNoteId":773723,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN042","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN042","practiceDetail":{"description":"Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.","equipment":"","languageId":1000,"practiceDetailId":757900,"practiceName":"Side Step"},"practiceId":674348,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1325311,"progression":"","setup":""},"practiceVariantId":1164562,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967954,"title":""}]}],"orderIndex":0,"practiceColumnId":632217},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"2. Run backwards","modified":false,"notes":"
Running backwards is not only essential within hockey it is also very good at re-ballanceing the body by working the opposite muscles to running forwards.<\/p>","orderIndex":0,"practiceNoteId":773718,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN041","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN041","practiceDetail":{"description":"Running backwards is not only essential within hockey it is also very good at re-ballanceing the body by working the opposite muscles to running forwards.","equipment":"","languageId":1000,"practiceDetailId":757899,"practiceName":"Running backwards "},"practiceId":674347,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1325310,"progression":"","setup":""},"practiceVariantId":1164561,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967955,"title":""}]},{"deleted":false,"heading":"4. Side Step facing out","modified":false,"notes":"
Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.<\/p>","orderIndex":1,"practiceNoteId":773724,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN042","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN042","practiceDetail":{"description":"Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.","equipment":"","languageId":1000,"practiceDetailId":757900,"practiceName":"Side Step"},"practiceId":674348,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1325311,"progression":"","setup":""},"practiceVariantId":1164562,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967956,"title":""}]}],"orderIndex":1,"practiceColumnId":632218}],"deleted":false,"duration":"","modified":false,"orderIndex":1,"sectionPracticeId":289949,"title":""},{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"5. Fast feet side step facing the middle","modified":false,"notes":"
Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up.<\/p>
This is a great warm up that doubles as fitness.<\/p>","orderIndex":0,"practiceNoteId":773725,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN0001","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN0001","practiceDetail":{"description":"Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.","equipment":"","languageId":1000,"practiceDetailId":754466,"practiceName":"Fast feet"},"practiceId":670998,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319545,"progression":"","setup":""},"practiceVariantId":1158920,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967957,"title":""}]},{"deleted":false,"heading":"7. Grape vine (cross overs)","modified":false,"notes":"
Step out to your right side on your right foot. The left leg crossed behind the right foot to place the left foot on the ground. Step out to the right again with the right foot and bring the left foot this time in front of the right leg. Repeat in the opposite direction so that the left leg leads.<\/p>","orderIndex":1,"practiceNoteId":773734,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN002","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN002","practiceDetail":{"description":"Step out to your right side on your right foot. The left leg crossed behind the right foot to place the left foot on the ground. Step out to the right again with the right foot and bring the left foot this time in front of the right leg. Repeat in the opposite direction so that the left leg leads.","equipment":"","languageId":1000,"practiceDetailId":754467,"practiceName":"Grapevine"},"practiceId":670999,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319546,"progression":"","setup":""},"practiceVariantId":1158921,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967958,"title":""}]}],"orderIndex":0,"practiceColumnId":632221},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"6. Fast feet side step facing outside the circle","modified":false,"notes":"
Same again but this time get your players to face the other way.<\/p>
Fast feet in the side step wakes up the link between your players' brains and muscles. This exercise can be done multiple times within the warm up.<\/p>","orderIndex":0,"practiceNoteId":773728,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN0001","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN0001","practiceDetail":{"description":"Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.","equipment":"","languageId":1000,"practiceDetailId":754466,"practiceName":"Fast feet"},"practiceId":670998,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319545,"progression":"","setup":""},"practiceVariantId":1158920,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967959,"title":""}]},{"deleted":false,"heading":"8. High knees","modified":false,"notes":"
Use arms to help drive knees high and stay on toes. Concentrate on the height of the knees and the speed of the cadence, fast, rather than covering a long distance. Short and sharp drill.<\/p>","orderIndex":1,"practiceNoteId":773735,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN003","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN003","practiceDetail":{"description":"Use arms to help drive knees high and stay on toes. Concentrate on the height of the knees and the speed of the cadence, fast, rather than covering a long distance. Short and sharp drill.","equipment":"","languageId":1000,"practiceDetailId":754468,"practiceName":"High knees"},"practiceId":671000,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319547,"progression":"","setup":""},"practiceVariantId":1158922,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967960,"title":""}]}],"orderIndex":1,"practiceColumnId":632222}],"deleted":false,"duration":"","modified":false,"orderIndex":2,"sectionPracticeId":289951,"title":""},{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"9. Kick your bottom with feet","modified":false,"notes":"
The aim is to have a fast cadence. USe you arms to balance the body and drive the movement. Try to kick your bottom with the heals of your foot. Not about distance covered, more bout speed of movement.<\/p>","orderIndex":0,"practiceNoteId":773739,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN043","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN043","practiceDetail":{"description":"The aim is to have a fast cadence. USe you arms to balance the body and drive the movement. Try to kick your bottom with the heals of your foot. Not about distance covered, more bout speed of movement.","equipment":"","languageId":1000,"practiceDetailId":757901,"practiceName":"Heel Flicks"},"practiceId":674349,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1325312,"progression":"","setup":""},"practiceVariantId":1164563,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967981,"title":""}]},{"deleted":false,"heading":"11. Feint dodge","modified":false,"notes":"
Throw dodge the opposite way you are running then continue the way you started.<\/p>","orderIndex":1,"practiceNoteId":773744,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"23/12/2012 13:51:57.323","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN005","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN005","practiceDetail":{"description":"Throw dodge the opposite way you are running then continue the way you started.","equipment":"","languageId":1000,"practiceDetailId":754470,"practiceName":"Feint dodge"},"practiceId":671002,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319549,"progression":"","setup":""},"practiceVariantId":1158924,"rating":3,"ratingCount":1,"ratings":[{"commentText":"","comments":[],"deleted":"","flaggedAdvertisement":"","flaggedInappropriate":"","practiceVariantId":1158924,"practiceVariantRatingId":3317,"rating":3,"ratingDate":"23/12/2012 13:51","rootCommentId":0,"userAccount":{"countryName":"Malaysia","email":"selvarajoo2010@gmail.com","firstName":"","fullName":" ","hasProfileImage":false,"involvementType":"involvementType1","lastName":"","organisation":"","userAccountId":13412279,"userName":"selvarajoo2010@gmail.com","usersDirectory":"/upload/users/afc8/2682/13412279"}}],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967982,"title":""}]}],"orderIndex":0,"practiceColumnId":632225},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"10. High Skip","modified":false,"notes":"
Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.<\/p>","orderIndex":0,"practiceNoteId":773738,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN004","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN004","practiceDetail":{"description":"Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.","equipment":"","languageId":1000,"practiceDetailId":754469,"practiceName":"High Skip"},"practiceId":671001,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319548,"progression":"","setup":""},"practiceVariantId":1158923,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967983,"title":""}]}],"orderIndex":1,"practiceColumnId":632226}],"deleted":false,"duration":"","modified":false,"orderIndex":3,"sectionPracticeId":289953,"title":""}],"sessionSectionId":323710,"title":"Warm Up"},{"deleted":false,"modified":false,"orderIndex":1,"practices":[{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"","modified":false,"notes":"
Players perform these practices on the start line.<\/p>
These practices won't make your players tired but they will make them faster!<\/p>","orderIndex":0,"practiceNoteId":664324,"sessionPracticeCount":0,"sessionPractices":[]}],"orderIndex":0,"practiceColumnId":543752},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"*Coaching Tips","modified":false,"notes":"
Perform 10 of each drill each out, looking for a very explosive movement. This is not a competition about who can cover the most distance, it's about height!<\/p>
After each practice walk back and then start the next exercise.<\/p>","orderIndex":0,"practiceNoteId":773745,"sessionPracticeCount":0,"sessionPractices":[]}],"orderIndex":1,"practiceColumnId":543753}],"deleted":false,"duration":"","modified":false,"orderIndex":0,"sectionPracticeId":240482,"title":"Explosive strength training"},{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"1. High Skip","modified":false,"notes":"
Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.<\/p>","orderIndex":0,"practiceNoteId":773748,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN004","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN004","practiceDetail":{"description":"Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.","equipment":"","languageId":1000,"practiceDetailId":754469,"practiceName":"High Skip"},"practiceId":671001,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319548,"progression":"","setup":""},"practiceVariantId":1158923,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967984,"title":""}]},{"deleted":false,"heading":"3. Split Squat Jumps","modified":false,"notes":"
Get until a lunge position with the back leg straight down from the hip with the knee at right angles with the front leg at right angles to the hip. Explode out of the floor and while in the air swap which leg is in front. Try to gain maximum height rather than distance. Only a small distance may be traveled and this is fine.<\/p>","orderIndex":1,"practiceNoteId":773758,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN024","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN024","practiceDetail":{"description":"Get until a lunge position with the back leg straight down from the hip with the knee at right angles with the front leg at right angles to the hip. Explode out of the floor and while in the air swap which leg is in front. Try to gain maximum height rather than distance. Only a small distance may be traveled and this is fine.","equipment":"","languageId":1000,"practiceDetailId":754489,"practiceName":"Split squat jumps"},"practiceId":671021,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319568,"progression":"","setup":""},"practiceVariantId":1158943,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967985,"title":""}]},{"deleted":false,"heading":"5. Single leg lateral hops","modified":false,"notes":"
To perform a lateral hop start by standing on one leg with your hands on your waist or by your sides. This is essentially a skip but unlike the high skip you try to over maximum distance rather than hight. Take off from one leg and land on that same leg, then repeat on the opposite side.<\/p>","orderIndex":2,"practiceNoteId":773759,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN014","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN014","practiceDetail":{"description":"To perform a lateral hop start by standing on one leg with your hands on your waist or by your sides. This is essentially a skip but unlike the high skip you try to over maximum distance rather than hight. Take off from one leg and land on that same leg, then repeat on the opposite side.","equipment":"","languageId":1000,"practiceDetailId":754479,"practiceName":"Lateral Hop"},"practiceId":671011,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319558,"progression":"","setup":""},"practiceVariantId":1158933,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967986,"title":""}]}],"orderIndex":0,"practiceColumnId":632231},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"2. Squat Jumps","modified":false,"notes":"
This exercise starts with a deep squat. Explode off the floor into a jump trying to get a maximum height not distance. The up phase is the fast, power phase and the down phase is the slower recovery. It is not a race to complete each repetition the aim is to get maximum height.<\/p>","orderIndex":0,"practiceNoteId":773751,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN023","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN023","practiceDetail":{"description":"This exercise starts with a deep squat. Explode off the floor into a jump trying to get a maximum height not distance. The up phase is the fast, power phase and the down phase is the slower recovery. It is not a race to complete each repetition the aim is to get maximum height.","equipment":"","languageId":1000,"practiceDetailId":754488,"practiceName":"Squat Jumps"},"practiceId":671020,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319567,"progression":"","setup":""},"practiceVariantId":1158942,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967987,"title":""}]},{"deleted":false,"heading":"4. Bounding","modified":false,"notes":"
This is essentially taking long strides while running. Think about driving the knees up and really exploding off the ground and using the arms to drive.<\/p>","orderIndex":1,"practiceNoteId":773760,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN013","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN013","practiceDetail":{"description":"This is essentially taking long strides while running. Think about driving the knees up and really exploding off the ground and using the arms to drive.","equipment":"","languageId":1000,"practiceDetailId":754478,"practiceName":"Bounding"},"practiceId":671010,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319557,"progression":"","setup":""},"practiceVariantId":1158932,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967988,"title":""}]}],"orderIndex":1,"practiceColumnId":632232}],"deleted":false,"duration":"","modified":false,"orderIndex":1,"sectionPracticeId":289956,"title":""}],"sessionSectionId":575496,"title":"Plyometrics"},{"deleted":false,"modified":false,"orderIndex":2,"practices":[{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"","modified":false,"notes":"
Set 5 cones at 30 meters intervals.<\/p>
Players must sprint 30 meters then jog 30 meters, repeating this pattern until they reach the final line.<\/p>
Once players have reached the end of the area they walk back to the start (this is their chance to catch their breath). This is one set.<\/p>
Repeat 6 times.<\/p>","orderIndex":0,"practiceNoteId":664326,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":{"activityBreakdownId":0,"authorId":10573816,"categoryPageHref":"drills/Hockey/Agility-Coordination/","coachingPoints":"
In order to improve speed you have to improve strength endurance and speed endurance.<\/p>
When these two are put together they then have to be turned into power and sprint endurance.<\/p>
Most sprints last for between 6 and 15 meters in a match, so look at this distance for your training.<\/p>
The advantage of jogging into the sprint is that it encourages acceleration rather than just speed off the mark which is important for hockey.<\/p>
Make sure yourplayers drive their<\/p>
knees, stay on their toes and work their arms. Concentrate on getting the maximum speed in the sprint.<\/p>","comments":"","created":"13/06/2012 10:43:24.314","customPracticeId":87191,"customType":"CHLK","dataSource":"","demo":false,"description":"
Set 5 cones at 30 meters intervals.<\/p>
Players must sprint 30 meters then jog 30 meters, repeating this pattern until they reach the final line.<\/p>
Once players have reached the end of the area they walk back to the start (this is their chance to catch their breath). This is one set.<\/p>
Repeat 6 times.<\/p>","editCustomPracticeIndex":-1,"equipment":"","externalFilePath":"","externalId":"","height":200,"imageSource":"/upload/users/7530/2114/10573816/cp87191383-1339580793656.png","imageSourceBw":"","language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"modified":"13/06/2012 10:54:01.101","poorQuality":false,"progression":"","publishId":"535463168_-383090688","sessionFolderId":5105627,"setup":"","sportCategoryDetail":{"categoryName":"Agility & Coordination","languageId":1000,"sportCategoryDetailId":1021,"sportCategoryId":1021,"userCategory":true},"sportCategoryId":1021,"sportCodeId":1001,"sportDetail":{"languageId":1000,"sportCodeId":1001,"sportDetailId":1001,"sportName":"Hockey"},"svgSource":"","swfSource":"","template":"basic300x200","title":"Sprint, Jog, Sprint, Jog","width":300,"xmlSource":""},"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":null,"sessionPracticeId":5802029,"title":""}]}],"orderIndex":0,"practiceColumnId":543754},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"*Coaching Tips","modified":false,"notes":"
Make sure your players drive their<\/p>
knees, stay on their toes and work their arms. Concentrate on getting the maximum speed in the sprint.<\/p>","orderIndex":0,"practiceNoteId":682805,"sessionPracticeCount":0,"sessionPractices":[]},{"deleted":false,"heading":"*Notes","modified":false,"notes":"
In order to improve speed you have to improve strength endurance and speed endurance.<\/p>
When these two are put together they then have to be turned into power and sprint endurance.<\/p>
Most sprints last for between 6 and 15 meters in a match, so look at this distance for your training.<\/p>
The advantage of jogging into the sprint is that it encourages acceleration rather than just speed off the mark which is important for hockey.<\/p>","orderIndex":1,"practiceNoteId":682806,"sessionPracticeCount":0,"sessionPractices":[]}],"orderIndex":1,"practiceColumnId":543755}],"deleted":false,"duration":"","modified":false,"orderIndex":0,"sectionPracticeId":240483,"title":"Sprint, Jog, Sprint, Jog"}],"sessionSectionId":575497,"title":"Speed"},{"deleted":false,"modified":false,"orderIndex":3,"practices":[{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"","modified":false,"notes":"
Get your players to do this as explosively as possible.<\/p>
Set up two lines 40m apart with a line down the middle marked with cones, and two teams of equal number and ability. Get each team to stand behind both the starting lines so that they are 40m apart facing each other.<\/p>
All players have to do the following:<\/p>
- 10 Squat thrusts<\/li>
- 10 Burpies<\/li>
- 10 Bunny hops (five out, five back)<\/li>
- 10 press-ups<\/li>
- 20m sprint to middle cones<\/li><\/ol>
The last team to get all their members to the central 20m lines have to do 10 burpies as a punishment.<\/p>
Players have 1 minute to catch their breath before going again. Repeat x 3<\/p>","orderIndex":0,"practiceNoteId":773768,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":{"activityBreakdownId":0,"authorId":10573816,"categoryPageHref":"drills/Hockey/Agility-Coordination/","coachingPoints":"
Anaerobic power and anaerobic endurance is high in elite hockey players. Although the majority of the game is spent in low-level activities such as walking and light jogging, repeated back-to-back sprints make speed and tolerance to lactic acid an important characteristic in players.<\/p>
Power is required for acceleration, speed and quick changes in direction. Upper body strength allows players to shoot more powerfully and pass over a greater range of distances.<\/p>","comments":"","created":"01/06/2012 15:11:06.629","customPracticeId":86529,"customType":"CHLK","dataSource":"","demo":false,"description":"
Get your players to do this as explosively as possible.<\/p>
Set up two lines 40m apart with a line down the middle marked with cones, and two teams of equal number and ability. Get each team to stand behind both the starting lines so that they are 40m apart facing each other.<\/p>
All players have to do the following:<\/p>
- 10 Squat thrusts<\/li>
- 10 Burpies<\/li>
- 10 Bunny hops (five out, five back)<\/li>
- 10 press-ups<\/li>
- 20m sprint to middle cones<\/li><\/ol>
The last team to get all their members to the central 20m lines have to do 10 burpies as a punishment.<\/p>
Players have 1 minute to catch their breath before going again. Repeat x 3<\/p>","editCustomPracticeIndex":-1,"equipment":"","externalFilePath":"","externalId":"","height":200,"imageSource":"/upload/users/7530/2114/10573816/cp86529262-1338562377129.png","imageSourceBw":"","language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"modified":"01/06/2012 15:55:08.611","poorQuality":false,"progression":"","publishId":"535463168_-2142601216","sessionFolderId":5105627,"setup":"","sportCategoryDetail":{"categoryName":"Agility & Coordination","languageId":1000,"sportCategoryDetailId":1021,"sportCategoryId":1021,"userCategory":true},"sportCategoryId":1021,"sportCodeId":1001,"sportDetail":{"languageId":1000,"sportCodeId":1001,"sportDetailId":1001,"sportName":"Hockey"},"svgSource":"","swfSource":"","template":"basic300x200","title":"Explosive Cardio Work","width":300,"xmlSource":""},"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":null,"sessionPracticeId":5967996,"title":""}]}],"orderIndex":0,"practiceColumnId":632242},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"*Coaching Tips","modified":false,"notes":"
Anaerobic power and anaerobic endurance is high in elite hockey players. Although the majority of the game is spent in low-level activities such as walking and light jogging, repeated back-to-back sprints make speed and tolerance to lactic acid an important characteristic in players.<\/p>
Power is required for acceleration, speed and quick changes in direction. Upper body strength allows players to shoot more powerfully and pass over a greater range of distances.<\/p>","orderIndex":0,"practiceNoteId":773770,"sessionPracticeCount":0,"sessionPractices":[]}],"orderIndex":1,"practiceColumnId":632243}],"deleted":false,"duration":"","modified":false,"orderIndex":0,"sectionPracticeId":289963,"title":"Explosive Cardio Work"},{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"10 x Squat thrusts","modified":false,"notes":"Start in the press up position. Bring both feet up under chest into a tuck. The closer the feet move up the chest the better. Then return both feet back to the press up position. Keep hips low.","orderIndex":0,"practiceNoteId":773763,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN021","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN021","practiceDetail":{"description":"Start in the press up position. Bring both feet up under chest into a tuck. The closer the feet move up the chest the better. Then return both feet back to the press up position. Keep hips low.","equipment":"","languageId":1000,"practiceDetailId":754486,"practiceName":"Squat thrusts"},"practiceId":671018,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319565,"progression":"","setup":""},"practiceVariantId":1158940,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967997,"title":""}]},{"deleted":false,"heading":"10 x Bunny Hop","modified":false,"notes":"Similar the the Squat jump except instead of trying to get maximum height this time on the jump you try to get maximum distance with each jump.","orderIndex":1,"practiceNoteId":773764,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"08/07/2013 16:24:38.362","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN027","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN027","practiceDetail":{"description":"
Similar to the Squat jump except instead of trying to get maximum height this time on the jump you try to get maximum distance with each jump.<\/p>","equipment":"","languageId":1000,"practiceDetailId":754492,"practiceName":"Bunny Hops"},"practiceId":671024,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319571,"progression":"","setup":""},"practiceVariantId":1158946,"rating":1,"ratingCount":1,"ratings":[{"commentText":"","comments":[],"deleted":"","flaggedAdvertisement":"","flaggedInappropriate":"","practiceVariantId":1158946,"practiceVariantRatingId":8134,"rating":1,"ratingDate":"08/07/2013 16:24","rootCommentId":0,"userAccount":{"countryName":"England","email":"christopher-wu27@hotmail.com","firstName":"","fullName":" ","hasProfileImage":false,"involvementType":"involvementType1","lastName":"","organisation":"","userAccountId":16143773,"userName":"christopher-wu27@hotmail.com","usersDirectory":"/upload/users/3a98/3228/16143773"}}],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967998,"title":""}]}],"orderIndex":0,"practiceColumnId":543756},{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"10 x Burpees","modified":false,"notes":"The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up. Make sure you leave the ground as you jump up and clap your hands above your head.","orderIndex":0,"practiceNoteId":773765,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN022","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN022","practiceDetail":{"description":"The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up. Make sure you leave the ground as you jump up and clap your hands above your head.","equipment":"","languageId":1000,"practiceDetailId":754487,"practiceName":"Burpee"},"practiceId":671019,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319566,"progression":"","setup":""},"practiceVariantId":1158941,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5967999,"title":""}]},{"deleted":false,"heading":"10 press-ups and a 20m sprint","modified":false,"notes":"Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders","orderIndex":1,"practiceNoteId":773771,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"14/09/2012 10:00:00.000","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN018","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN018","practiceDetail":{"description":"Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders","equipment":"","languageId":1000,"practiceDetailId":754483,"practiceName":"Press up"},"practiceId":671015,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319562,"progression":"","setup":""},"practiceVariantId":1158937,"rating":4,"ratingCount":1,"ratings":[{"commentText":"","comments":[],"deleted":"","flaggedAdvertisement":"","flaggedInappropriate":"","practiceVariantId":1158937,"practiceVariantRatingId":587,"rating":4,"ratingDate":"14/09/2012 10:00","rootCommentId":0,"userAccount":{"countryName":"Sweden","email":"l.kronvall@me.com","firstName":"Lars","fullName":"Lars kronvall","hasProfileImage":false,"involvementType":"involvementType1","lastName":"kronvall","organisation":"","userAccountId":14957896,"userName":"l.kronvall@me.com","usersDirectory":"/upload/users/7530/2991/14957896"}}],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5968000,"title":""}]}],"orderIndex":1,"practiceColumnId":543757}],"deleted":false,"duration":"","modified":false,"orderIndex":1,"sectionPracticeId":240484,"title":""}],"sessionSectionId":575498,"title":"Cardio"},{"deleted":false,"modified":false,"orderIndex":4,"practices":[{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"","modified":false,"notes":"
Get your group to form a large circle facing the back of the person in front, with you stood in the center. Make sure the circle is as large as possible to save players from running in a tight circle.<\/p>
Start the group slowly jogging in one direction and every 20-30 seconds change the direction - indicate this by blowing the whistle.<\/p>
Get them to do all of the drills below is both directions.<\/p>","orderIndex":0,"practiceNoteId":664330,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":{"activityBreakdownId":0,"authorId":10573816,"categoryPageHref":"drills/Hockey/Warm-up-Games/","coachingPoints":"
This warm up is a good way to get your group to all work at same pace, so no one falls behind and is good for team building as everyone stays together.<\/p>
Hockey involves fast changes of direction as well as moving in every direction. It's good to practise moving at speed in multiple directions. This is also good for sppatial awareness as players have to stay a constant distance from the others.<\/p>
The drills that are incorporated into the warm up are good for re-educating and conditioning the body to move at speed more effectively which is important for hockey being a fast game with a lot of rapid changes of directions.<\/p>","comments":"","created":"18/06/2012 16:56:07.972","customPracticeId":87550,"customType":"CHLK","dataSource":"","demo":false,"description":"
Get your group to form a large circle facing the back of the person in front, with you stood in the center. Make sure the circle is as large as possible to save players from running in a tight circle.<\/p>
Start the group slowly jogging in one direction and every 20-30 seconds change the direction - indicate this by blowing the whistle.<\/p>
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This warm up is a good way to get your group to all work at same pace, so no one falls behind and is good for team building as everyone stays together.<\/p>
Hockey involves fast changes of direction as well as moving in every direction. It's good to practise moving at speed in multiple directions. This is also good for sppatial awareness as players have to stay a constant distance from the others.<\/p>
The drills that are incorporated into the warm up are good for re-educating and conditioning the body to move at speed more effectively which is important for hockey being a fast game with a lot of rapid changes of directions.<\/p>","orderIndex":0,"practiceNoteId":773778,"sessionPracticeCount":0,"sessionPractices":[]}],"orderIndex":1,"practiceColumnId":543759}],"deleted":false,"duration":"","modified":false,"orderIndex":0,"sectionPracticeId":240485,"title":""},{"columns":[{"deleted":false,"heading":"","modified":false,"notes":[{"deleted":false,"heading":"1. Hamstrings","modified":false,"notes":"Hold stretch for 10 seconds. Don't bounce. Put weight through the back leg and support body weight by holding onto that knee. Plant the heal of the front leg and point toes towards the sky. lean forwards.","orderIndex":0,"practiceNoteId":773782,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN032","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN032","practiceDetail":{"description":"Hold stretch for 10 seconds. Don't bounce. Put weight through the back leg and support body weight by holding onto that knee. Plant the heal of the front leg and point toes towards the sky. lean forwards.","equipment":"","languageId":1000,"practiceDetailId":754497,"practiceName":"Hamstrings / calf"},"practiceId":671029,"singleFrame":false,"sportDetail":{"languageId":1000,"sportCodeId":2386,"sportDetailId":2726,"sportName":"Agility"},"width":300},"practiceVariantDetail":{"about":"","coachingPoints":"","discussion":"","editorsNotes":"","introduction":"","languageId":1000,"practiceVariantDetailId":1319576,"progression":"","setup":""},"practiceVariantId":1158951,"rating":0,"ratingCount":0,"ratings":[],"typeCore":false,"typeEndGame":false,"typeWarmup":false,"variantCode":"U18"},"sessionPracticeId":5968002,"title":""}]},{"deleted":false,"heading":"3. Calves","modified":false,"notes":"
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Hold stretch for 10 seconds. Don't bounce.<\/p>
Stand on one leg and bring your other knee into your chest and hold there against your body with both your hands.<\/p>
Repeat with other leg.<\/p>","orderIndex":1,"practiceNoteId":773790,"sessionPracticeCount":1,"sessionPractices":[{"adjustment":"","customPractice":null,"deleted":false,"externalFile":"null","externalFileType":"null","modified":false,"orderIndex":0,"practiceVariant":{"distance":-1,"groupSizeMax":0,"groupSizeMin":0,"language":{"languageCode":"en","languageId":1000,"name":"English","sportCategories":[]},"lastRated":"","level":-1,"oldPracticeCode":"","practice":{"authorName":"","colour":"#ffffff","fileName":"KN045","fileType":"VMP4","finished":false,"hasHtml5":false,"hasMp4":true,"hasThumbnails":false,"height":200,"live":false,"oldPracticeCode":"KN045","practiceDetail":{"description":"
Hold stretch for 10 seconds. Don't bounce.<\/p>\n
Stand on one leg and bring your other knee into your chest and hold there against your body with both your hands.<\/p>\n
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Place one arm across your body and bring your other arm across that arm, as if your arms are making a cross shape.<\/p>\n
Gently use your vertical arm to push your horizontal arm into your body and hold<\/p>\n
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