Try to do ALL of the items below each week. You can do them at your own pace. Do 1 or 2 items per day. Whatever works for you!

REMEMBER

It is the work that YOU do in the off season that has the greatest impact on YOUR improvement for the Fall 2024 EHS FH season!

EHS varsity FH players should be focused on running as close to an 8-minute mile as possible by the start of our Tu/Th early morning summer workouts on Tuesday 6/25. How do you make that happen? By starting small. Do what is described below 2-3 times per week EVERY week!

PHASE 1

Walk or walk/jog or jog for 15min. WRITE DOWN — in a notebook or on a calendar or in a spreadsheet — the distance you covered in those 15min. ALSO WRITE DOWN how many minutes were “walking minutes” and how many were “jogging minutes.”

Do the exact same thing described above at least 1 more time during the week (though 2 more times would be even better!).
Each time you do your 15min of fitness-focused movement, be sure to WRITE DOWN — in a notebook or on a calendar or in a spreadsheet — the distance you covered and ALSO WRITE DOWN how many of those minutes were “walking minutes” and how many were “jogging minutes.”

PHASE 2

As you feel more comfortable, try to convert walking minutes to jogging minutes.
Once you can jog the entire 15min without walking, try to cover more distance within the 15min.
As you feel even MORE comfortable jogging 15min and covering more distance in the 15min, try adding 2min each time you jog to see how much more distance you can cover.
Remember to WRITE DOWN everything you accomplish!

5-MINUTE DYNAMIC WARM-UP

No equipment required

17-MINUTE STRENGTH WORKOUT

1 or 2 dumb bells are required for this workout (or make due with an improvised weight, such as a full water bottle or any other item you can substitute). FYI… you can purchase used dumb bells at Play It Again Sports in Henrietta or you can usually find used dumb bells at a GoodWill Store.

When you get to the point that this workout is no longer a challenge, you have two options:

Simply add weight as you get stronger.
Take a look at the additional — more advanced — strength workouts at HASFit on YouTube.
THE CRITICAL FACTOR FOR SUCCESS is to complete at least 2 strength workouts every week!

5-Minute Cool Down

No equipment required

All of you have a set of 10 cones. All of you have worked on this stick work series. The videos below can be a helpful reference, if needed.

Order of the skills progression:

Little touches
Little checks
Big checks
Pull throughs
Snakes
Snap right
Snap left
Reverse lift
Forehand lift
East to west (lateral movement)

Areas of focus:

Bend your knees
Get “as low as you can go”
Force yourself to look up frequently
Strive to be silent on little touches and snakes (ball stays in contact with stick)

10-CONE STICK SKILLS

SERIES 1

Touches and Checks

10-CONE STICK SKILLS

Series 2

Pull Throughs, Snakes and Snaps

10-CONE STICK SKILLS

Series 3

Little Lifts & East to West Touches

ELIMINATION SKILLS SERIES

This is the pre-game elimination skills series from our Fall 2023 EHS FH season. Instead of doing them with a partner, you will do them on your own (going back and forth to complete 4 repetitions for each skill).

SET-UP

Set up 4 of your cones in a horizontal line in front of you to represent an obstacle (opposing player) that you need to get around.
Then take 10 giant steps away from the center line of cones and place a single cone to mark the spot.
Do the same on the opposite side of the center line of cones, placing a single cone to mark the distance of 10 giant steps.
PROGRESSION
Start at one of the single cones.
Do a straight, silent carry (ball stays in contact with your stick)
As you approach the horizontal line of four cones, do your elimination skill to get around the cones.
Then carry the ball to the opposite single cone.
Repeat this three more times for a total of four repetitions.
Below are the elimination skills you should practices (and the order in which you should practice them). Repeat each skill at least 4 times:

V-dodge go RIGHT
V-dodge go LEFT (with a small reverse lift)
Plant RIGHT foot and spin LEFT
Plant LEFT foot and spin RIGHT

We hope to post a video in the near future to remind you what these skills look like.

DEAD STOPS

Practice dead stops by simply sending a FH ball (or tennis ball) hard into a rebound board. (A homemade board is fine… or a cement wall in a basement or garage. Be creative.) Doing this for just 10min approximately 2-3 times per week will transform your ability to connect on interceptions and also improve your success in receiving passes from your teammates. You will also build the functional strength you need to stay low and send the ball with speed and power.

Focus on your body mechanics (how YOU need to be positioned to send the ball with the greatest power.)
Focus on staying “as low as you can go.”
Focus on angling your stick forward when receiving the ball so that the ball does not rebound off your stick.
Focus on adding some stick work and foot work when you receive the ball.

Try to do ALL of the items below each week. You can do them at your own pace. Do 1 or 2 items per day. Whatever works for you!

REMEMBER

It is the work that YOU do in the off season that has the greatest impact on YOUR improvement for the Fall 2024 EHS FH season!

EHS varsity FH players should be focused on running as close to an 8-minute mile as possible by the start of our Tu/Th early morning summer workouts on Tuesday 6/25. How do you make that happen? By starting small. Do what is described below 2-3 times per week EVERY week!

PHASE 1

Walk or walk/jog or jog for 15min. WRITE DOWN — in a notebook or on a calendar or in a spreadsheet — the distance you covered in those 15min. ALSO WRITE DOWN how many minutes were “walking minutes” and how many were “jogging minutes.”

Do the exact same thing described above at least 1 more time during the week (though 2 more times would be even better!).

Each time you do your 15min of fitness-focused movement, be sure to WRITE DOWN — in a notebook or on a calendar or in a spreadsheet — the distance you covered and ALSO WRITE DOWN how many of those minutes were “walking minutes” and how many were “jogging minutes.”

PHASE 2

As you feel more comfortable, try to convert walking minutes to jogging minutes.

Once you can jog the entire 15min without walking, try to cover more distance within the 15min.

As you feel even MORE comfortable jogging 15min and covering more distance in the 15min, try adding 2min each time you jog to see how much more distance you can cover.

Remember to WRITE DOWN everything you accomplish!

5-MINUTE DYNAMIC WARM-UP

No equipment required

17-MINUTE STRENGTH WORKOUT

1 or 2 dumb bells are required for this workout (or make due with an improvised weight, such as a full water bottle or any other item you can substitute). FYI… you can purchase used dumb bells at Play It Again Sports in Henrietta or you can usually find used dumb bells at a GoodWill Store.

When you get to the point that this workout is no longer a challenge, you have two options:

Simply add weight as you get stronger.

Take a look at the additional — more advanced — strength workouts at HASFit on YouTube.

THE CRITICAL FACTOR FOR SUCCESS is to complete at least 2 strength workouts every week!

5-Minute Cool Down

No equipment required

All of you have a set of 10 cones. All of you have worked on this stick work series. The videos below can be a helpful reference, if needed.

Order of the skills progression:

Little touches

Little checks

Big checks

Pull throughs

Snakes

Snap right

Snap left

Reverse lift

Forehand lift

East to west (lateral movement)

Areas of focus:

Bend your knees

Get “as low as you can go”

Force yourself to look up frequently

Strive to be silent on little touches and snakes (ball stays in contact with stick)

10-CONE STICK SKILLS

SERIES 1

Touches and Checks

10-CONE STICK SKILLS

Series 2

Pull Throughs, Snakes and Snaps

10-CONE STICK SKILLS

Series 3

Little Lifts & East to West Touches

ELIMINATION SKILLS SERIES

This is the pre-game elimination skills series from our Fall 2023 EHS FH season. Instead of doing them with a partner, you will do them on your own (going back and forth to complete 4 repetitions for each skill).

SET-UP

Set up 4 of your cones in a horizontal line in front of you to represent an obstacle (opposing player) that you need to get around.

Then take 10 giant steps away from the center line of cones and place a single cone to mark the spot.

Do the same on the opposite side of the center line of cones, placing a single cone to mark the distance of 10 giant steps.

PROGRESSION

Start at one of the single cones.

Do a straight, silent carry (ball stays in contact with your stick)

As you approach the horizontal line of four cones, do your elimination skill to get around the cones.

Then carry the ball to the opposite single cone.

Repeat this three more times for a total of four repetitions.

Below are the elimination skills you should practices (and the order in which you should practice them). Repeat each skill at least 4 times:

V-dodge go RIGHT

V-dodge go LEFT (with a small reverse lift)

Plant RIGHT foot and spin LEFT

Plant LEFT foot and spin RIGHT

We hope to post a video in the near future to remind you what these skills look like.

DEAD STOPS

Focus on your body mechanics (how YOU need to be positioned to send the ball with the greatest power.)

Focus on staying “as low as you can go.”

Focus on angling your stick forward when receiving the ball so that the ball does not rebound off your stick.

Focus on adding some stick work and foot work when you receive the ball.