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  • Fitness Program

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    ManjeetShokeen
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    The document outlines an umpire's fitness program for a women's hockey tournament from June 4-12, 2011. It includes a weekly schedule with various speed, agility and endurance exercises like weight training, shuttle runs, long distance running and speed work. It also provides guidelines that intensity for speed and agility training should start low and increase over 4 weeks, while endurance training should be 1-3 times per week. The schedule aims to improve the umpire's overall fitness with a focus on identified weak areas.

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    The document outlines an umpire's fitness program for a women's hockey tournament from June 4-12, 2011. It includes a weekly schedule with various speed, agility and endurance exercises like weight training, shuttle runs, long distance running and speed work. It also provides guidelines that intensity for speed and agility training should start low and increase over 4 weeks, while endurance training should be 1-3 times per week. The schedule aims to improve the umpire's overall fitness with a focus on identified weak areas.

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    Attribution Non-Commercial (BY-NC)
    Скачайте в формате XLS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    38 просмотров2 страницы

    Fitness Program

    Загружено:

    ManjeetShokeen
    The document outlines an umpire's fitness program for a women's hockey tournament from June 4-12, 2011. It includes a weekly schedule with various speed, agility and endurance exercises like weight training, shuttle runs, long distance running and speed work. It also provides guidelines that intensity for speed and agility training should start low and increase over 4 weeks, while endurance training should be 1-3 times per week. The schedule aims to improve the umpire's overall fitness with a focus on identified weak areas.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате XLS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    Umpire's Fitness Program

    for the Women's Jr. AHF Cup, Bangkok, 4-12 June 2011

    Name: NIRMALA DAGAR

    Country: INDIA
    Weekly Schdule
    Monday weight training /STRENGHTNING EXERCISE IN THE POOL
    Tuesday
    Wendnesday SPEED WORK -SHUTTLE RUN WITH VARIATION SIDE WAYS AND
    Week 3 Thursday
    Friday 4 - 5 KM LONG DISTANCE RUNNING
    Saturday
    Sunday 50 MRTS SPEED RUNNING WITH VARIATION
    Monday
    Tuesday 10 X 10 MTRS ZIGZIG RUNNING FORWARD/BACK WARDRUNNIN
    Wendnesday
    Week 4 Thursday SHUTTLE RUNNING - ALONG THE SIDE LINE OF THE HOCKEY FI
    Friday
    Saturday 4 X 40 MTRS FORWARD/SIDEWAYS/BACK WARDS
    Sunday

    Guideline
    Speed & Agility Endurance
    Week 1 - once a week
    Week 2 once a week once or twice a week
    Week 3 once a week twice a week
    Week 4 - three times a week
    1-3 June Recover for three days
    4 June Start of the tournament

    NB:
    1. Start slowly if you are new to any aspect of training and progress from a couple
    of hours a week to that listed in the guideline mentioned above.

    2. Assess the time available to you for your fitness training and priotise your training
    needs when planning your weekly schedule.

    3. Determine what areas of your fitness need to improve the most and address those to a
    greater extend than those areas that you feel you are good at.

    Please submit this form to your UM by Saturday 30th April 2011.


    ram
    ok, 4-12 June 2011

    TRENGHTNING EXERCISE IN THE POOL

    UTTLE RUN WITH VARIATION SIDE WAYS AND BACK RUNS

    STANCE RUNNING

    RUNNING WITH VARIATION

    GZIG RUNNING FORWARD/BACK WARDRUNNING

    G - ALONG THE SIDE LINE OF THE HOCKEY FIELD

    WARD/SIDEWAYS/BACK WARDS

    Muscular Strength
    three times a week
    twice a week
    once a week
    -
    ree days
    urnament

    nd progress from a couple


    d above.

    ng and priotise your training

    e the most and address those to a


    ood at.

    turday 30th April 2011.

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