Training day in and day out can be grueling and difficult to push through when you don’t have a good routine set into place. Before we talk about too much, my biggest piece of advice would be to try new things when it comes to training and recovery! Something that works for me may not work for you or someone else so it is very important to personalize your days based on what fits you and your body the best.
On the WNT, we have a range of different practices based on where we are in our training. Typically, over a four-week cycle, we ramp up in intensity each week and then take a few days off to recover. This type of training is set to push our body to the limits to gain fitness and then take time off to help our bodies with the recovery process. We also have rest days built into our weeks, usually around the weekends.
Throughout High School, College and my early years on the National Team, I always thought more was better. I would consistently do the extra workouts even when my body was screaming at me to stop. During this period of time, I sustained a few injuries that could have been prevented with proper recovery. In sustaining these injuries, I slowly learned that more does not always equal better. I began to see that if I was working on and off the pitch with real intent, I would see more of the gains I was looking for.
Rest days are so important! They give the time and space for your body to recover properly so you are able to sustain the high intensity load over time. A couple things we do to aid in recovery includes, but are not limited to: getting proper sleep every night, drinking enough water and electrolytes throughout the day, foam rolling, modes of low impact movement (biking, low intensity walking or jogging, yoga, swimming), proper nutrition so our bodies are fueled, and meditation/mindfulness. Making sure you are mentally recovered is equally important as physical recovery. This can look like doing something you enjoy outside of the pitch. For me, I like to read, take my dog for walks, spend quality time with loved ones, make sourdough bread, watch a fun TV show, paint my nails, or go paddle boarding. Again, the aim is to find out what works best for you!
Similarly, in the off-season, you definitely need time to rest and recover. After the college season, we used to take a week or two off before returning to major physical activity. Once we began the reintegration, we started slow and worked to rebuild the training load. During this time, I would focus more on improving my skills on the pitch. This would often look like me heading out to the pitch myself or going out with a couple of my teammates. Practicing with a group of friends always makes it more enjoyable!
I grew up playing all different positions in field hockey. It wasn’t until my sophomore year of college that I started playing in the backfield. Because of that, I worked hard to develop all sorts of different skills that I still use to this day! My goal for myself was to become a well-rounded player that possessed all the skill to get myself out of any situation. I would often work on my 1v1 or 2v1 skills (both attack and defense) along with short, mid, and long game passing. I also used to watch a lot of international film during the off season as well. I was and still am always inspired by how players on the international level pass and move. I would get ideas of what I wanted to work on from this film and then go out and try to execute as many skills as I could. This helped push my game forward and gave me something to work towards.
