Field Hockey

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  • Hi Team!

    For those who couldn't make it today, here is what we did at conditioning. You can do this your own at home. I am including videos that are similar to what we did


    Dynamic warm up -

    Run casual lap

    Run 80% effort lap (run, but not sprint)


    100 yard shuttle sprints:

    Run at 50% to the 25, 50, and 100, jogging back to the endline each time.

    Do the same at 75%

    Do the same 6X at 100%, taking a 30 second rest after each and a 2 minuet break after 3

    Sprint the last 100 at 100% and jog back


    For 30 seconds each X 3 roll through:

    Pushups, Sumo Squats, Lunges (each leg), Hip Bridges, and Planks

    Take one minuet break in between full sets





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  • Hi Team,

    Thanks to all who came to the virtual meet and greet. It was awesome to see the people that will make us a team. Here are the take aways from the meeting.

    What's going on?

    We are going to being conditioning and teambuilding twice a week on Mondays and Thursdays for 2 hours from 4-6:30 PM. The 30 minuet additional time is for arrivals. Everything will be socially distanced, and there will be no equipment used.

    When you arrive, pull up to the far left of the parking lot (see picture below), and stay in your car. You'll see Coach Alston and Rosie standing there with a field hockey stick. We have to do a check in sheet for each person before they can exit the car. The sheet essentially attests that you are not displaying COVID-19 symptoms. We also have to do a temperature check.

    I will need the forms at the bottom right of this page, all 4, completed and sent to me via email before you can participate in-person. You can take a clear picture of the forms or scan. Then we're good to go.

    We will be using about 20% of the time for conditioning (running and working out) and the rest of the time for teambuilding, field hockey learning, and leadership development.

    We need to know who is coming beforehand

    This is really important for our planning, and also to make sure we aren't out there alone. Sign up here

    What do you need?


    1. A cloth mask

    2. A water bottle

    3. Running shoes or field cleats

    4. Hair ties

    5. Your excitement for field hockey!


    Q: Will there be tryouts this year?

    A: Definitely! We do not know what that will look like yet, so bear with us.

    Q: If I don't have my physical, when can I join?

    A: As soon as you get a physical, I can get that in for us. Email it to me or bring it to the next session, I'll check over it. If it's complete, you can participate.

    Q: How long will the conditioning last?

    A: The school board is re evaluating the sports conditions in two weeks, we'll know then if we can progress to using equipment. Field Hockey is projected to begin in February.

    New drop-off


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  • Video List
    NEW Conditioning to start as early as October 5th! Get me that physical!  -

    NEW Conditioning to start as early as October 5th! Get me that physical!

    Hello Team! I am so thrilled to tell you that the school board has decided to let us begin conditioning as early as October 5th!

    What I need from you: All the forms in the "Forms" section filled

    What will this look like: I am going to hold a session on Thursday at 6PM. Email me if you'd like to be added to the Zoom. Generally, we will be conditioning (running, working out) and team building while socially distancing up to twice a week.


    Start working on getting a physical, filling out those forms, and I'll answer any questions on Thursday! Let me know if you have any questions or concerns. My contact info is on the page. The forms are on this website to the right!

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  • Video List
    New Coaches Introduction -

    New Coaches Introduction

    Coach Rosie and Coach Alston introduce themselves and discuss their expectations during this time

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  • Hi team! I’m so excited for us to get into Field Hockey Mode! Our first post is just getting familiar with what we have planned. I am a huge nerd, and big on learning and teaching about development and sports science. I want our team to be a collaboration, to have a real team effort! So I am going to share with you why the other coaches and I are asking you to do things, and what our goals are in doing them. Please let me know how you learn best. Take this quiz please. It took me 5 mins, and send it to my number (540) 300-8435‬  or my email That way we can know what we’re working with :)

    I want us to find a way to make this fun and easy!

    If you apply the concepts we talk about before our season starts, you will be unstoppable!

    Our goals for this season are to focus on: Fundamentals, Fitness, Personal Accountability, and Hockey IQ. Everything we do will be to achieve one or some of these goals.

    In all that we are doing in these drills, there are three concepts that we are working towards: Control, Speed, and Visions (CSV). You should become very familiar with these concepts, because they will come up non-stop! Here they are defined.

    Control: Control is you controlling the ball on your stick. For example, you’re running with the ball, and the ball is going where you want it to!

    Speed: Speed is how fast you can move with your stick in hand. In most cases, we mean with the ball. For example, you’re running towards the goal, looking to score, and you outrun a defender. You have more speed than the other player!

    Vision: Vision is seeing the field. This is one that is somewhat hard to grasp at first, but is absolutely key to being a successful and impactful athlete! Vision is seeing your teammate cut wide (towards the sideline) with the ball and you sprint ahead and inside (towards the center of the field) to get in an open lane to receive the ball. You do! And you score! Good job :)

    Our training plans will do a little bit of our goals each day. That is because our brains work better learning piece by piece, than all at one time. So if you were going to spend an hour studying Spanish, it’s actually better for you to learn by doing four 15 minute sessions than one hour chunk. You can think of it like plowing snow. The first swipe clears some snow, but each day you go over it, the path gets deeper and deeper. That’s how we learn! So we will have short sessions for Fundamentals, Fitness, Personal Accountability, and Hockey IQ for you to do by yourself five times a week. It’s also better for your body, because you’ll be more recovered for each session. You can do these as frequently as you like, but I recommend at least 3 days at least if you want results.

    Talk to you soon!


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  • Hello Field Hockey Family!

    I'm coach Rosie. I am thrilled to become a part of your already excellent athletics enterprise. Your new assistant, coach Alston, and I are going to introduce ourselves better in the next week or so. But in the meantime, I'll be updating the website to make it more functional for us.

    Some things to look out for in the next week are: 1.Our introduction 2. Our first installment of at-home strength, conditioning, and skills exercises.

    We are going to find a creative way of keeping the hockey alive in the time of Rona. I can't wait to hear all of your creative ideas!

    Talk to you soon!



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  • The VHSL adopted model 3 for sports and activities for the 2020-2021 school year. The plan will be a condensed sche starting December 14 with winter sports. The schedule will be the following:

    Season 1 (Winter) December 14 – February 20 (First Contest Date – December 28) Season 2 (Fall) February 15 – May 1 (First Contest Date – March 1)
    Season 3 (Spring) April 12 – June 26 (First Contest Date – April 26)

    This means we will have a season but our season will not start until February, 2021. The SCPS School voted extracurricular activities that cannot be conducted virtually will not be permitted at this time and until further notic They will revisit this decision at a future date.

    Please email Coach Rosie with questions or concerns.

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  • Varsity Field Hockey 2019

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