London wayfarers hockey club - Performance Training

Introduction

Welcome to your first step in improving your sporting performance.

If you have been directed to this page you are either a young hockey player at London Wayfarers HC, or a parent of a budding young player. The main thing is that you feel it is important to help develop your / their athletic ability, to allow you / them to play the sport you / they enjoy to the best of your ability.

This resource is designed to help players develop their Performance which is key to junior players improving as players as they continue to develop. It is strongly suggested that you have completed the Foundation Training programme prior to beginning this section. This page can be found here, Foundation Training, if you would like to review the foundation sessions, build the base and make sure you help avoid injury during training. It is hugely important for young athletes to develop their athletic ability through controlled steps to enable their bodies to adjust to changes in loading.

aim

Over the course of this resource you will be taken through a series of exercises to test your speed, explosiveness and agility along with other fundamental movements that make up your key aspects to improve your sporting performance. Our overriding aim is to provide London Wayfarers HC with an Athletic Sports Programme that will significantly enhance the performance of all junior players at the club. This initial programme will provide a basis for overall enhancement to the performance and culture within the club for junior players.

our programme

London Wayfarers HC & Body Logic Health have developed a unique athletic development programme, based around 2 Key Steps:

BUILD YOUR FOUNDATION
ELEVATE YOUR PERFORMANCE

in this section your foundation will be made stronger by developing the following core elements:

power

 Once you have built your foundation strength you need to combine this with the speed of movement. You develop power by training to move load at speed. For hockey this needs to be durable too, the ability to keep going throughout the entire match.

Maximising your muscle strength through movement.

 

agility

An important area of development for all hockey players. Your agility is about co-ordinated dynamic movement patterns. This brings in your change of direction, stepping and importantly stick control during these movements. Absolutely essential and why many of the exercises require you to hold the hockey stick in your hands, building your movement while improving patterns and directional changes.

speed development

Every athlete will work on speed development, for different sports there are different requirements. In hockey you need a mix of both pure speed with underlying endurance speed to get you around the pitch for the full game.

Younger athletes will develop endurance, however there is a challenge at the bottom of this page for all the young hockey players. Our focus primarily is on improving your pure speed. 

 

recovery

Once your training progresses to performance development, your body needs time to recover. This is as important for juniors as their bodies will be changing, developing and growing at different rates. Recovery does not have to be nothing, an easy run, a walk or bike ride will all help your body have time to recovery allowing maximum development from your training sessions.

explosiveness

When training explosiveness you are looking at the speed at which a movement can be created, your acceleration. The driving force here is the neuromuscular system, the ability to execute a skill, at speed, accurately and repetitively.

Sounds like an ability every hockey player should have.

 

LONDON WAYFARERS OFFERS

Youth Running & Movement Analysis
(60 Minutes)
Normally – £65
London Wayfarer Offer – £37.50
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LONDON WAYFARERS OFFERS

Injury Management with Chartered Physiotherapist
(60 Minutes)
Normally – £78.50
London Wayfarer Offer – £52.50
USE CODE

LONDON WAYFARERS OFFERS

Performance Training Blocks
Blocks can be bought in 6 or 10 sessions, either way we will add one extra session to your training block for all London Wayfarers
USE CODE

Build your performance

In this section you will find ten exercises to complete that will improve your athletic performance.

The main point to take on board here is to allow time for recovery between each set. These exercises are designed to be tiring however to maximise the potential of the training they need to be completed with good form and speed. You will always benefit from completing the training however to achieve the best results maximising the leg speed, the drive through the movement will help you really challenge the muscles to create the adaptions needed to improve performance.

You can complete the training either as an individual exercise at the end of another training session, as a short workout of 4-5 exercises or as a full performance programme. However between sets it is important to take the time to rest the neural and muscular system, maybe pick up your hockey stick and practice your control with static dribbling skill work. If completing the training you find during a set your performance is dropping then stop and move onto the next exercise – fatigue has already occurred and your benefits have been gained.

At the bottom of the page there is an extra speed endurance test that will help with stamina for matches, check it out for an additional test.

Most of all have fun while you are training.

 

 

To maximise your benefit from the training you should only complete the performance training two or three times a week, depending on your other training sessions. You can work on any 4-5 during a session, or if you are keen for a full session complete them all. Enjoy lifting your athletic development & performance.

Elevate your performance

Ready to progress to the next stage of your athletic development?

What next or what else?

One final challege of your stamina & fitness – The cooper challenge.

This is a simple and easy fitness challenge to undertake to understand how you are progressing from an endurance perspective. Give this a go as a training session or to see how your training is progressing. The best place to do this down the park or at your hockey pitch, so you have a known distance to work out how far you have run, ideally 400 metres works really well. Manage your pacing so you can keep going at a constant pace throughout the 12 minute challenge.

The test is simply to run as far as you can in a 12 minute period. Please complete a short five minute warm up before you undertake the challenge. 

As a guide females, depending on age, will run between 1500m and 2300m while the males should achieve between 2100m and 3000m. Enjoy the challenge!

 

And Finally

Our suggestion would be to begin work on this Performance for Athletic Development once you have completed the Foundation training so you are building a stronger base, this will maximise the benefits of your time and training. 

Build A Better Hockey Player

 

Arthur Leventhorpe
Arthur Leventhorpe
2022-03-24
All staff are super friendly, Sergio has saved my shoulder, always enjoy coming here
Sharon Byrne
Sharon Byrne
2022-03-22
Just finished a six week massage course with Andrew Walker; have to say that I’ve had many massages before with very little interaction and not knowing what was causing my back problems when I left, but Andrew was very different! Excercises to do every week, explaining what might be the cause and spoke to me in a manner that I knew what he meant! He’s definitely worth every star! Would also like to mention the lovely lady on reception, Harriet who is so welcoming and always has a smile on her face 🥰
James Lamper
James Lamper
2022-03-03
Great professional team, excellent customer service. They helped me move from chronic pain and mobility issues, to being injury free, moving with confidence, and running with great technique. Body Logic will take care of you, and your health!
Chiara Cristoni
Chiara Cristoni
2022-02-28
I had a running analysis with Andrew at BodyLogicHealth and found it very informative. The idea of dissecting my running style on a big screen was slightly uncomfortable but it turned out very interesting and useful! Andrew pointed out a few things that can be tweaked to improve my running efficiency as well lower injury risk, but also highlighted what I am doing right. It was a quite in-depth session and I would really recommend it! A big thank you to all staff at BLH, great service always!
Josef Wisniewski
Josef Wisniewski
2022-02-28
I have been seeing Alex at Body Logic for around 9 months, rehabilitating my sports injury and have had excellent treatment so far. Everyone is very friendly, the gym equipment is good quality and the physios are extremely knowledgeable and supportive. I also had a running analysis session with another physio which was a really great experience. I am almost fully recovered and with the help that Alex that has given me I am hoping to be able to hike to Everest Base camp in a couple of months time. I would highly recommend Body Logic for physiotherapy to anyone!
Lucie Burns
Lucie Burns
2022-02-24
I’ve been visiting Body Logic on and off for a few years (for different ailments). Every time I have received a friendly and professional service. It is one of the only physios where I feel they have a good understanding of what is wrong and present a solid plan for getting me back on track. With previous physios I always left feeling treatment was guess-work and have never really recovered. Body Logic’s ethos to correct body movements help you not only recover from injury but prevent future ones. This, supported by their high-quality Pilates instructors provides holistic support to ensure you are using your body correctly. Highly recommend.
Aidan McMahon
Aidan McMahon
2022-02-24
Superb experience and got me returning to running after seeing another physio (unsuccessfully for 8 months previously!). Would highly recommend working with Andrew, Roisin & Alex - a great team!

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