what is the best way for a half yo get fit

Hockey CoachCoach

"Bursts of speed" training involve quick reactive training. Running drills under a timed pressure will help when training with the ball but just conditioning training to build this is done with exercises that are short and explosive. This could be a simple as sprinting in intervals around a track. You can set that at every 440 mark you change your pace from jog/run to sprint off on for whatever period of time you feel the athlete can handle. I think hill sprints are an effective way to build quads, hams, and stamina as well. Remember to walk down for safety and recovery time. To build stamina a player needs to work to increase his time while under pressure. The 'ding' test is a point to point run back and forth with the runner needing to get back and forth to each point before the ding goes off, the dings decrease in time between them and the runner must increase his speed between the points as the time elapses. See if he can increase the length of time he can keep up with each outing and this will help build stamina under pressure. Barb Becker USA

Hockey CoachCoach

The best fitness drill I use is really good for hockey fitness (rather than general fitness). It's bit difficult to explain, so bear with me... Players pair up and line up on the goal line. One is the timer, while the other does the exercise (and then they swap). Between each step, the timer should give the player between 30 seconds and 1 minute to recover (depending on basic fitness levels). All running should be done at maximum pace. Steps%3A i) Player runs to the 25 and back ii) Player runs to the half way and back iii) Player runs to the far 25 and back iv) Player runs to the other goal line and back v) Player runs a half pitch lap vi) Player runs a full pitch lap vii) Player runs a half pitch lap viii) Player runs to the other goal line and back ix) Player runs to the far 25 and back x) Player runs to the half way and back xi) Player runs to the 25 and back This works on hockey based fitness, as during a game there is much short, hard running, sometimes at longer distance. Players can try to beat their time week on week, so will build fitness while achieving a goal. Also, the timer should encourage the player running... Hope that helps TB, England