1. 2000 Pan American High Performance Coaching Course February 10 – 15, 2009 Hamilton, Bermuda Course Conductors: FIH Coach Grade 1 – ShiazVirjee (Canada) FIH Coach - William (Bill) Gaudette (USA), FIH Coach Olympian - Jorgelina Rimoldi (Argentina)

2. Conditioning Train by nervous system Train the nerves to fire faster When you lift a heavy weight it stresses the nervous system Most important distance is 5 – 10 yards. The way to improve the speed over this distance is by strength. Strength training strengthens you physically and mentally. The proper strength training gives you a mental edge as well.

3. Conditioning Box Squat – weighted ball, sit back as far back as is possible Med ball on chest, think about driving you butt into the box, use a bit wider stance than squat. Static over dynamic A hip dominant squat rather than a quad dominant squat.. Impacts low back & gluts. And ham strings are strengthened too. This is the same muscle group that you use to sprint. Repeat exercise this time with dumbbells on shoulders and drive shoulders up as far as you can as you come up. Sit back again with butt. For this movement you sit in the box. The correct box height would make quad flat.

4. Conditioning Frequency – 3 times a week out of season and 2 times a week in season Change the exercises every two weeks so your body cannot accommodate to the work out. Repeat exercises with weights hanging, similar to box squat and work hips. You need your hips in a solid position so when you get up or go up, spread your knees a little and push up and don’t bring your knees in nor get up and go over.

5. Conditioning Single leg lifts – 3 sets of 6, only use front leg, shoot front knee forward. Come up explosive. Step Up – this is an isometric contraction, keep abs tight

6. Conditioning Lower Body Stepping – 8 – 10 reps/ 3 sets. Step back, drive knee forward, there is a ton of weight on front leg. Weights at side. Core Stability Romanian Dead Lift – sit back with hips create a huge distance between hips and knee and transfers a big load onto hamstrings.

7. Conditioning Same exercise with Bar 10 – 12 reps Good Morning – bar on back, abs tight, push hips down, sit hips back. Hip Pop Up – hands over chest, bring hips up, then one leg in the air

8. Conditioning Upper Body: barbell pushups, do as many as you can in 20 seconds. Push up, then walk sideways for a yard, progress to 3 cones holding hip position, 15 push ups

9. Conditioning Sled dragging, (heavy) hip position, you work on acceleration and explosiveness, big steps, not running, one large step at a time. Lean forward with hips, that is how you explode. The more force behind hip the quicker. Lead with your hips in direction you want to go. Concentric muscles – no tearing of muscles, you are not running and you are not sore. It is great for post match

10. Conditioning Sled exercises can be done backwards, sit back, push leg in front of you, quads are being challenged, 2 – 3 sets. Sideways sled drag – hips low, lead with hips, cross over is good for your GK. Pull sled 10 – 15 yards each pull

11. Conditioning Speed Training – warm up Weight on balls of your feet, just clear rung, ankle, knee and hip stability, 1 leg hop and go through 2 times. 2 leg hops and this time for speed – speed off ground, progress to single leg for speed, speed off ground. Criss cross hops, again speed off ground

12. Conditioning Single leg, criss cross Need your neuro pathways firing fast, at a faster rate. Add a cone in ladder path, when you get to cone, hop over, these are 2 footed hops

13. Conditioning Progress to single leg with cone in center ladder. These are done for speed. Advance to same exercise done sideways. You are now mimicking same movements as on field. PROGRESSION: a natural progression is necessary Sprint distance is 5 yards

14. Conditioning Initial 2 footed hops progressed to 1 foot hops. Focus is on hip position forward focus on speed. When you get tired you loose focus, Do this for long strides and least amount of steps. If this is a speed day, focus on this run after completing the hurdles. Focus on just one aspect at a time. Progress to side hops and turn accelerating out. Turn hurdles on angles, Speed off the ground, single leg hops to finish.

15. Conditioning Clockwise around cone, low hips, 15 second duration, weight on balls of feet, change direction to counter clockwise. Progression now switching to as many fast steps as possible switching counter clockwise to clockwise.

16. Conditioning Progression to one foot hops around cone in both directions, then into switches, you want the switch to be quick. ACL prevention – backward sled. (Whenever you go backwards lead with hips back) Bands for low hips, chest up and head up. Bands strengthen, good for hips, sit back and duck walks. Tubes – Conditioning for speed, head up position, push hips out. A low position is a loaded position