2 Fitness SAQ Aerobic Endurance Speed/Speed Endurance Strength and conditioning
3 SAQSAQ plays an important role in motor co-ordination, acceleration, balance, agility and reaction development at all ages and at all levels. It can be incorporated into fitness programmes all year round - indoor and outdoor - in designated circuits, isolated drills, and integrated exercises, and most importantly, during ball work.
4 Aerobic Endurance Interval Training Example of Interval Training Short intense work followed by short rest intervalsWill increase aerobic powerImproves cardio enduranceExample of Interval TrainingSTARTFINISHUsing the markings on the hockey pitch. Start at the half-way line and run to the base at ¾ pace. Run diagonally across the pitch to the half-way line at ¾ pace, then jog back to the start point. Repeat on the second half of the pitch. This is one repetition! Repeat for 3 repetitions and then rest for 2-3 mins. This is one set. Complete 3-5 sets.¾ PaceJog
5 Speed/Speed Endurance “A fast athlete can not only accelerate and move in multiple directions rapidly, they should also have the ability to repeat rapid movements with minimal loss of speed”Examples of speed/speed endurance trainingHigh intensity shuttle runsPyramidsCruise and sprintHollow SprintCross Drill
6 Strength & Conditioning “Strength and Conditioning is the physical and physiological development of athletes for elite sport performance”.“Strength and Conditioning is about more than lifting weights - it encompasses the entire development of the athlete and what is needed to improve physical performance. This includes plyometrics, speed and agility, endurance and core stability with strength training being just one piece of the jigsaw”.