Umpire's Handbook - International Hockey Federation

INTERNATIONAL UMPIRES HANDBOOK 2005 7. Retreating Sprints:From a standing start pedal for 10 m at maximal effort, followed by 10 m lateralshuffle as fast as possible and 10 m forward sprint. Alternate the direction of thelateral shuffle for each repetition. Emphasise smooth transitions from back pedallingto lateral shuffle and then to forward sprint.Recovery: Stationary recovery, perform each rep every 30 seconds.10 m 10 m 10mBackpedalLateralshuffleForwardsprintThe Development of EnduranceStart by performing 1 endurance session/ week and over a 3-4 week period increaseto where you are doing 3 sessions/week. Also start by doing Level 1 endurancetraining combination and progress as you get fitter to Level 3. As you increase thenumber of endurance sessions per week reduce the number of muscular strengthtraining sessions/week from 3 to 2 and then to 1/week.Long distance - low intensityTrack FartlekTen stride field cruisesField pyramidsMedium distance - moderate intensity10 x 10 m Zigzag5 x (2 x 22 m) Functional ShuttleShort distance - high intensity4 x 40 m Functional squares10 x Jump and 10 m sprintLevel 1 Level 2 Level 3Choose 3exercisesChoose 2exercises0exercisesChoose 1exerciseChoose 2exercisesChoose 1exerciseChoose 1exerciseChoose 1exerciseChoose 2exercisesExercise descriptions1. Track Fartlek:On a running tract (400 m) perform 4 laps (1600 m) running according to thefollowing schedule. Cruising is defined running with elongated stride at an intensity atwhich you cannot