2. PRESEASON
Since it is the pre-season we assume the players should have an aerobic base, which they have build-up during the off-
season.
The sessions I have included for High Performance Training focuses on muscle endurance, and speed endurance. Some
aspects of agility and speed are incorporated but should not be the main focus and thus the agility training doesn’t
allow for long rest periods. Speed Endurance sessions should take place at least twice a week at this stage of the
season.
It is important to make sure the players do as much of the fitness with their hockey sticks in hand. Since we always have
sticks in hands when playing, the players should do as much of the fitness with sticks to get use to the weight. Also
make sure they use both the left and right hand while doing fitness.
SESSION 1
Speed Endurance
(3 x 40m @ 90%%(rest 5secs between each 40m), walk 40m) x 5, rest 2 minutes
(3 x 30m @ 90%%(rest 5secs between each 30m), walk 30m) x 5, rest 2 minutes
(3 x 40m @ 90%%(rest 5secs between each 40m), walk 40m) x 4, rest 2 minutes
(3 x 30m @ 90%%(rest 5secs between each 30m), walk 30m)x 4, rest 2 minutes
(3 x 20m @ 90%%(rest 5secs between each 20m), walk 20m)x 4, rest 2 minutes
(5 x 10m @ 100%%(rest 5secs between each 10m), walk 10m)x 3, rest 2 minutes
Up-downs
1min of up-downs, jog half a field.
Repeat x 5
Explanation of Up-downs
Run on the spot, on whistle fall down and lie flat on stomach till, then jump up again and run on the spot, till next whistle.

3. Speed Endurance
(Sprint 50yards, Rest for 10secs) x 20
Speed and Muscle Endurance
(Sprint 50yards, turn around and one leg hop back for 25 yards) x 8 (4 on
left leg, 4 right leg)
Muscle Endurance
30secs High Knees (on spot), 25yard sprint, 10 Push-ups, 25yard sprint
30secs High Knees (on spot), 25yard sprint, 10 Sit-Ups, 25yard sprint
20secs Tuck Jumps, 25 yard sprint, 10 Push-Ups, 25 yard sprint
20secs, Tuck jumps 25yard sprint, 10 Sit-Ups, 25 yard sprint
30secs Star jumps (on spot), 25yard sprint, 10 Burpies, 25yard sprint
30secs Running on spot (fast), 25yard sprint, 10 Up-down jumps, 25yard
sprint

4. Ladders
1 feet each block forward, touch the ground as soon as you have done the drill and sprint back. Rest
15secs and repeat x 3
One leg hop, touch the ground as soon as you have done the drill and sprint back. Rest 25secs and
repeat with other leg x 4.
Hop Scotch, touch the ground as soon as you have done the drill and sprint back. Rest 25secs and
repeat x3
Side step, touch the ground as soon as you have done the drill and sprint back. Rest 25secs and
repeat x3
Side step backwards, touch the ground as soon as you have done the drill and sprint back. Rest
25secs and repeat x 3
Double side step (both feet out at sides), touch the ground as soon as you have done the drill and
sprint back. Rest 25secs and repeat x3
Speed Endurance
(Sprint 25yards) x 10. Rest 10 secs rest between
Agility
Sprint around the outside of the circle (as if running around a chasing opponent), cut back inside
(for example a winger), and weave in and out of the cones.
Walk back. Repeat x 8
Resistance Sprinting
Partner holding on to his partner’s hips, Sprinting 25yards. Rest 20sec. Each person must run 5
sprints (10 sprints in total).

5. IN SEASON
In-Season
During the In-season speed, agility and power exercises are the most
important components to train. The programs I have included for you
should take approximately 30minutes and can be done before or after
the high performance sessions.
At this stage of the season, it is a good idea to start incorporating sessions
which is power based. Stair running and Hill sprinting are some
excellent ways to improve this component. Try to make the hill for
sprinting not too steep and the stairs not too high since that can
negatively impact on the biomechanics of the players.
On an individual basis the player should try to maintain all the other
physical components such as aerobic endurance, anaerobic endurance
and speed endurance The player should try to include two of there
components on a weekly basis.
Each week, you should be completing at least 2-3 sessions in the gym, two
speed, agility and power sessions and two sessions.

6. Hill Sprints (not steep), 35m in length (Concentrate on turning legs really fast)
Warm-Up
1. Sprint up the hill Walk back and full recovery
2. Sprint up the hill. Walk back and full recovery
3. Sprint up the hill. Walk back and full recovery
4. Sprint up the hill. Walk back and full recovery
1. Sprint down the hill, walk back and full recovery
2. Sprint down the hill, walk back and full recovery
3. Sprint down the hill, walk back and full recovery
4. Sprint down the hill. Walk back and full recovery
5. Sprint down the hill. Walk back and full recovery
1. 4 sets of 4: Sprint up the hill and jog back. Rest 1minute between each rep and
3minutes between sets.
Warm down

7. Ladders
4 feet each block sprint right, then left x 2
4 feet each block backwards sprint right, then left x 2
7m
7m
Skiing
Hop scotch forwards
Hop scotch backwards
Sideways two feet each block
Speed
(10m Build-Up, 10m Sprint, 10 Build down) x 4. Walk back
(20m Build-Up, 10m Sprint @ 100%) x 4. Walk back.
(10m Sprint, walk 10m, 10m Sprint) x 4. Walk back.
Acceleration
10 x Tuck Jumps, Sprint 25 yards, 10 x Tuck Jumps. Rest 30seconds.
Set 2 – Up-down jump, Set 3 – Star jump, Set 4- Push up, Set 5- Tuck jump
Diagional Sprints
See description

8. IN SEASON-PEAK
Play-offs are getting closer and your important physical components are
still speed, agility and power.
You can continue with stair and hill running. Down hill sprinting is also a
great way to improve speed since the body perceives how it feels when
running faster. It is of great importance that the hill is not too steep.
Its also recommend that you include some medicine ball training into the
power phase. Choose 6-8 medicine ball exercises and perform 3sets of
6-8 reps to incorporate more upper body power into the training
program. This program should be followed at least once a week.
Each week, you should be completing at least, 1 medicine ball session, two
speed, agility or power sessions and two sessions. I also suggest you
maintain your speed endurance by incorporating one session a week.

9. Stairs
Set 1 Small steps for example the same height as a normal staircase.
Sprint up Stairs and walk down, rest 1minutes
Sprint up Stairs and walk down, rest 1 minutes
Sprint up Stairs and walk down, rest 1 minutes
Sprint up Stairs and walk down, rest 1 minutes
Sprint up stairs and run down stairs, rest 2 minutes
Sprint up stairs and run down stairs, rest 2 minutes
Sprint up stairs and run down stairs, rest 2 minutes
Sprint up Stairs and run down, stairs rest 2 minutes
Set 2
Small steps for example the same height as a normal staircase.
4 sets of 4: Sprint up the stairs and run down stairs. Rest 40secs between each rep
and 3minutes between sets
Set 3
Larger stadium steps
Double leg hops up 6 Stairs. Concentrate on doing them as fast as possible.
Walk down and rest 90secs. Repeat x 5

10. Ladders
Four feet each block forwards, with a 5m sprint, jog back x 4
Four feet each block, backwards, with a 5m sprint, jog back x 4,
Sideways two feet each block backwards, with a 5m sprint, jog back x 4 (2
left, 2 right)
Double Sidestep forwards, with a 5m sprint, with a 5m sprint jog back x 4,
Double Sidestep backwards, with a 5m sprint, jog back x 4
Snake forwards with a 5m sprint, jog back x 4
Speed
15yard sprints @ 100%, turn and jog back Full recovery. Repeat x 8
Agility
Line Drill – see description
Agility
Back and Out – see description

11. Hill Sprints (not steep), 35m in length (Concentrate on turning legs really fast)
Warm-Up
1. Sprint up the hill Walk back and full recovery
2. Sprint up the hill. Walk back and full recovery
3. Sprint up the hill. Walk back and full recovery
4. Sprint up the hill. Walk back and full recovery
1. Sprint down the hill, walk back and full recovery
2. Sprint down the hill, walk back and full recovery
3. Sprint down the hill, walk back and full recovery
4. Sprint down the hill. Walk back and full recovery
5. Sprint down the hill. Walk back and full recovery
1. 4 sets of 4: Sprint up the hill and jog back. Rest 1minute between each rep and
3minutes between sets.
Warm down