All programs 1-4 include the following aspects that increase with technique and intensity as you progress:
Build Stability and a Strong Foundation for Field Hockey
Our simple to follow program layout includes photos, videos and coaching cues for each and every exercise.
The program design will progress you through set and rep patterns for each exercise. Record the date, the weights you lift and any questions you need to ask your coach.
Level 1 - The aim of this program is to build stability throughout the body and teach the athlete basic movement and deceleration mechanics. The slow and controlled nature of this program will allow the athlete to focus on technique, muscle growth and minimise stress throughout the joints of the body. This program contains:
Level 2 builds on the exercises in level 1 and starts to move to movements that are more specific to hockey. The change of direction and speed work will challenge the athlete to control their body in different planes whilst also continuing to build on their aerobic capacity. The gym-based exercises will continue to build strength and stability through the torso, hip, knee and ankle region to lay the foundation for future programs that develop explosive power and speed. During this program you will cover:
During level 3 you will start upper body power training using medicine balls to work on rotational power and lower body horizontal and lateral power exercises. You will also start to build your fitness base with the introduction of specific conditioning for your anaerobic capacity. During this program you will cover:
Level 4 is the time for you to get real gains in power by doing moderate level plyometric training and increasing the difficulty of the upper body. You will continue building on your fitness base with specific hockey conditioning for your anaerobic capacity - but this time it’s harder! During this program you will cover:
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