Hockey Session (Senior): Repeat Sprint Ability (RSA) (Start Time: 2015-12-22 19:45:00)
Profile Summary
| Name: | Lizzie Fluke |
|---|---|
| City: | Edinburgh |
| Country: | United Kingdom |
| Membership: | Adult Member |
| Sport: | Hockey |
Description
These are high intensity repeat sprint sessions. These can be used as a standalone conditioning session. Or it can used at end of session to finish with to increase match day power
Repeat sprint ability is crucial for team sport athletes. RSA increases the number and speed of high intensity actions, studies show teams who can do this win more games. This will increase the amount of speed gears you have, meaning more power during a game with less exertion. This applies across all positions including goalkeepers.
You should only complete RSA on high intensity days. This will deplete glycogen levels, so the need to refuel immediately after is important.
See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.
See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.
Scottish Hockey U21s/Development (10 mins)
Scottish Hockey Repeat Sprint Ability (RSA 2)
Area: Pitch/Field/Gym Space
Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.
Same as above RSA 1
Procedure
Complete 2 sets x10 reps (2x10 x20m) Max All Out
20 meter shuttles - Place 2 cones 5 meters apart. Run between cones x4 times.
Start your sprint every 15 secs
Push off on your foot, alternating left & right at each end
1 minute active recovery (walk between sets)
Cool Down:5 minutes easy jog then foam roll/gentle stretching
Total Work time: 7 minutes
See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.
Scottish Hockey U21s/Development
Scottish Hockey Repeat Sprint Ability (RSA 3)
Area: Pitch/Field/Gym Space
Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.
Same as above RSA 1
Procedure
Complete 2 sets x6 reps (2x6 x40m) Max All Out
40 meter shuttles - Place 2 cones 20 meters apart. Run between cones x2 times.
Start your sprint every 30 secs
Push off on your foot, alternating left & right at each end
1 minute active recovery (walk between sets)
Cool Down: 5 minutes easy jog then foam roll/gentle stretching
Total Work time: 8 minutes
See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.
Scottish Hockey U21s/Development
Scottish Hockey Repeat Sprint Ability (RSA 1) Goal Keeper Option
Area: Pitch/Field/Gym Space
Warm Up (10/15 Minutes) Incorporate your own GK Hockey warm up.
Procedure
Complete 2 sets x8 reps (2x8 x5m, 2m, 5m, 2m 5m, 2m) Max All Out
Start your sprint every 40 secs. Sprint forward to 1st cone and backpedal always facing front, accelerating & decelerating. Work your way round clockwise for the 1st set, then anti-clockwise 2nd set.
2 minute active recovery (walk between sets)
Cool Down: 5 minutes easy jog then foam roll/gentle stretching
Total Work time: 8 minutes
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Scottish Hockey U21s/Development (10 mins)
Scottish Hockey Repeat Sprint Ability (RSA 1)
Area: Pitch/Field/Gym Space
Warm Up (10/15 Minutes) Incorporate your own Hockey warm up.
2 x 10m Ankling
2 x 10m Hi Knees
2 x 10m Butt Kicks
4 x 5m Zig Zag runs
5 x 5m sprint & back run
Procedure
Complete 2 sets x5 reps (2x5 x60m) Max All Out
60 meters shuttles - Place 2 cones 10 meters apart. Run between cones x6 times.
Start your sprint every 40 secs
Push off on your foot, alternating left & right at each end
1 minute active recovery (walk between sets)
Cool Down:5 minutes easy jog then foam roll/gentle stretching
Total Work time: 8 minutes & 40 seconds