TRAINING TO WIN

Get into the gym.  Running around at practice or on the track might keep you in shape but it won't help you get stronger.  If you want to beat an opponent to every ball or get that starting position on Varsity, get into the gym and build some muscle.  That doesn't mean "bulking up".  It means forming a strength base so your body can move efficiently through space and help to prevent injury.  Don't be intimidated by the weights or the male dominated atmosphere.  BE CONFIDENT in your training goals and maybe find a training buddy that is as motivated as you.

Don't just "fake it 'til you make it".  In the gym, there is the typical group of people who just hit 1 set of 10 reps on 3 or 4 machines, not even breaking a sweat.  This is pointless.  Don't just walk around and stick to the machines because you are unsure or insecure about what to accomplish.  Field hockey players need to train full body, ground-based movements; machines cannot accomplish this specificity of training.  If you're going to make the effort to get to the gym then have a plan that will at least accomplish the following:  1. Train total body and full range of motion, 2. More free weights than machines, 3. Makes you break a sweat. 

Free weights!  Why are free weights more beneficial for athletes than machines?  Free weights require more balance, coordination and stability; 3 things that you will need to become an elite athlete.  Athletes need to learn how to control their muscles in different planes of motion, so when they need to change direction their body is prepared and strong enough to recover without losing speed or explosiveness.  Machines limit your ability to train for powerful, multi-directional movement.  Prepare your body for what you would encounter during practice or a game; therefore, train multi-directional and get your butts off those machines.

Get some help.  As much as I encourage using the gym more often, I would highly recommend seeking some help,  It can be hard to know what your body is capable of and how hard to push yourself.  It can be confusing trying to understand what exercises to choose and how to plan a workout to reach  your peak performance.  There are many variables to consider when planning a strength or speed program that you shouldn't have to worry about if you find a coach.  Xplosive Sports Academy offers camps and individual training to teach field hockey players the right and safe way to train.  So, after you decide to get into the gym and train like a champion; then the next step is finding a coach to help you become a champion. 

Leave your comfort zone.  No one got stronger, faster or more athletic by training in their comfort zone.  The basis behind building strength is progressive overload on the muscles.  Simply put, you must stress the body.  Don't be afraid of pit stains and muscle soreness.  Training is meant to be hard but there is no better feeling than accomplishing a goal that seemed impossible to reach a few months ago. 

Personally, I did not become a serious field hockey competitor until I started to train like every day was a championship game.  So get ahead of the pack by training hard on and off the field today! 

Guest Blogger:  Bridget Settles