And now we ache...
Warming up with 'arabesques' – great for core stability
'Today the warm up was all around specific movements for hockey, so a lot of the time we spend bent over and rotating, making sure that we have good glute activation, hamstring strength and quad strength. It's about warming up the muscles but also being able to generate power. The warm up with our sticks on our shoulders and the types of movement patterns that we did were all about getting your body ready to generate force, and make sure you're not going to strain any muscles when you get going.' Hannah Macleod, Forward in the GB Hockey Team and Olympic Gold Medallist.
High-knee running
'Because of the natural movements in hockey, you need to make sureyour hip flexes are nice and stretched.' Hannah Macleod (Alex Danson pictured)
Warming up with hockey sticks on our shoulders
'We have five pitch sessions and a couple of running sessions a week so we've done this warm up quite a few times. Four years, five times a week – it's a well drilled warm-up.' Hannah Macleod
Hip openers getting us ready for....squats
Long lunchtime lunges
The line-up
Running with our sticks on our shoulders
'Then we moved it along with running with your stick on your shoulders, so we were trying to control rotational forces which requires a really strong core. This means you're able to generate more force through the ground so it's really good for speed . If you've got rotation through your core, it means you're not generating force through the ground, you're generating rotational forces which then won't propel you forward.' Hannah Macleod
Time out
Then into circuits...
'Next we went into a circuit format, so we often have a block of training where we do circuits. It's great for two reasons: a) it's really key to the team because it's good fun and it's great to train with people in that environment, and b) it activates different parts of your body. We did some running and some relays, some sideways shuttling, and low movement, which are all really good for your general strength and lower body strength.' Alex Danson, Forward in the GB Hockey Team and Olympic Gold Medallist.
Low, sideway shuttles
Jumping squats
'All of the different stations in the circuits were really specific to hockey, but actually just really good for your general strength and fitness. If you do 45 seconds on each station, and do three or four sets it's a really good workout. Don't forget to take a 30-second break between each station.' Alex Danson
Editor-in-Chief Lorraine Candy shuttle running
And low side shuttles
Acting Content Director Alex Holder
High-five shuttle runs
Jumping to get the heart rate up
Push ups (going on to your knees is apparently acceptable)
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