Umpire's Handbook - International Hockey Federation

INTERNATIONAL UMPIRES HANDBOOK 2005 5. 40 m Hollow sprints:From a standing start, sprint for 10m, then de-accelerate and cruise at moderaterunning speed for 20m, and then accelerate and sprint for 10m. Pay special attentionto accelerating and de-accelerating.Recovery: Perform each repetition every 40 seconds, stand and recover and performeach hollow in the opposite direction.Variation: replace the 20m cruise with sideways shuffle.Start10 m 20 m 10 mSprint Cruise Sprint6. Functional square sprints:From a standing start, jog to the corner of a 10 m square grid (cones), perform alateral shuffle leading with the right (R) leg for 10 m, followed by a 10 m backpedalling, 10 m lateral shuffle leading with the left (L) leg, and finish with a 10 mforward sprint. All running to be performed at maximal effort.Recovery: Standing recovery and perform each repetition every 40 s.Variation: Perform forwards sprint across all four sides of the grid emphasising thechange of direction at the corners.StartJogLateral shuffle to R# $% pedal!""