Player blog by Jamie Webb

These days, it seems earlier and earlier you have to consider the hockey season. Pre-season commitments are getting more comprehensive with park sprint sessions, more pitch time availability and higher expectations on general fitness. This doesn’t ease up the older you get.

Preparing for a season used to be a case of attending the first session in September and starting the running then. If you want to set meaningful goals and be competitive, I have found you have to have a clear plan way ahead of that first session. If I could give my younger self any advice about getting ready for a season, it would be having a plan and seeing it through. I would have avoided injuries and annoying time at the physio if I had done so. I would also have been more effective too.

Here is how I am approaching this season. I love my hockey and I want to compete as long as I can. So if you haven’t already made a personal plan, now is the time. Here are just a few ideas from my routine:

My preparation plan

Three key things to start working on for pre-season

1. Increase cardio – I have done this by joining a running club. I go twice a week and try and do something on the weekend. On Tuesday I have a more interval style / track session (30 mins, 1 min fast as you can, 1 min rest, repeat. Thursday’s is a long distance run – 8km – 13km. At the weekend I go to the local park run – 5km
2. Increase strength and flexibility in the legs – this is the key for me to help prevent a knee injury but also it is the most important strength work to do for hockey I’ve come to learn. It starts with squats with a bar – 3 sets, 15 reps. Then lunges and dead lifts. I then go for dynamic movements / plyometric training. Then onto ski jumps and frog jumps. All controlled of course. It’s key I include plenty of stretching at every session, minimum 15 -20 mins
3. Eating right – you have to think about what you eat. Eat the right fuel to help you train as well as you can. Eat more fruit and veg. Start cutting out crisps, sweets etc. Control portion sizes. Don’t over load your plate.

I took inspiration from My Fitness Pal that is clear and helpful about getting into a routine and doing it regularly. You will quickly start seeing the benefits which will help lead you on to the next stage.

Start of hockey training (pre-season, start of matches)

I then come into the pitch time part. Start getting into your weekly routine and knowing what your match preparation build up actually feels like. A typical plan I follow is:

Monday – Dynamic / plyometric training. 15 mins cardio, frog jumps, ski jumps, ladders, box jumps, lunges, dead lifts and clean and jerk. I work on dynamic power that’s relevant. Include plenty of stretching

Tuesday – Hockey training day. Eat well throughout the day and drink plenty. Turn up with the right mind set, attitude and willingness to work hard, listen and learn. Otherwise you’re wasting your time and effort

Wednesday – Active recovery time. Light cardio activity (15 mins). Plenty of stretching, especially around legs, hips and torso. Maybe some upper body weights.

Thursday – Long distance run. 8km – 12km

Friday – Active recovery. Light cardio (15 mins). Stretching

Weekend – Match day, knowing I’ve done everything I can to put in the best possible performance

This is what I am doing for the 2019-20 season.

The results show I have lost 5kg in 4 weeks (11 pounds or just over half a stone) and can feel a huge difference in my cardio and leg strength compared to this time last year.

If you want to enjoy your season and be competitive, you must work at it.

Finding time is going to be more difficult for me than others, but I honestly believe what I wrote earlier; I wish I had followed this approach when I was younger. I now work a 50 hour week, I have to travel to and from Cambridge for family and hockey and I’m currently transforming my house.

By managing your time and training efficiently you can fit it in and be in position for the season.

If I can leave you with this. Get a plan and routine together. It doesn’t have to take hours. It means you can make each session count and enjoy it so much more. I'm looking forward to it.

 

Jamie Webb plays for Northampton Saints 1st team having represented the club for ten years. He previously played for Nottingham Trent University and Belper at National League level. Jamie lives and works in Cambridge with his son Mylo and fiancé Mel.