COMPLETE

HOCKEY
CONDITIONING
Version 2.0

© INTEGRATE SPORTS LTD

 HENRY DAVIES
FOUNDER OF INTEGRATE SPORTS

Hi there! I'm Henry, the founder of Integrate Sports.

Our mission is to provide leading performance
support services for aspiring hockey athletes.

In this e-book you'll find everything you need to

know about maximising your conditioning and
fitness for hockey.

I've implemented everything I've learned from

working with some of the best hockey players in the
world, to give you a scientific, actionable guide to
get fitter and perform better.
 CONTENTS

1 RUNNING DEMANDS OF HOCKEY

2 HIERARCHY OF NEED

3 ASSESSING FITNESS

4 INDIVIDUALISING YOUR
TRAINING

5 THE TRAINING PROGRAMME

 1
C H A P T E R

RUNNING DEMANDS
OF HOCKEY

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RUNNING DEMANDS
OF HOCKEY
Field Hockey can be categorised as an intermittent running-
based team sport, characterised by repeated high-intensity
actions such as accelerations, decelerations, and changes in
direction at speed. We can also include shooting and defensive
actions in this too, or any explosive movement that involves the
alactic/phosphocreatine system. These actions are then
interspersed with periods of low-intensity recovery, with the
majority (around 80% of the game spent in low-intensity walking
or jogging). (Spencer et al., 2004).

In terms of general demands, hockey players can expect to run 5-

8km per game, with the level of performance and gender
affecting the physical requirements. Ihsan et al. (2021) noted
positional differences between defenders, midfielders and
forwards.

Defenders typically accrue more total distance and high-intensity

decelerations, whereas forwards typically perform higher volumes
of high speed running (>15km/h) and perform a greater number
of high-intensity actions. They also noted that total running
distance drops every quarter, with high speed running distances
remaining relatively consistent across the four quarters in
international men’s hockey. Unsurprisingly, there are greater
running demands in international vs national level hockey
performance (Jennings et al., 2012).

With this in mind, there are some key principles that we can
follow to prepare for hockey performance. Firstly, the ability to
produce high-intensity actions is vital, as is the ability to recover
between these efforts.

We can approach this in one of two ways - prepare for the

‘average’ of the game, which in hockey terms means moderate-
intensity work over prolonged periods, or we can prepare for
those high-intensity moments.

If we prepare for the average, the medium, or the midpoint of

anything we aren’t going to be fully prepared for the moments
that matter. We need to be prepared for the high-intensity
actions, and the ability to recover between them.
 POSITIONAL
DIFFERENCES

CENTRE BACKS HALF BACKS

Likely to perform more Typically perform a lot
total distance as they of relative sprint
are on the pitch for distance, and operate
longer, but less relative on rotations meaning
sprint distance high work rates

MIDFIELDERS FORWARDS
Often perform the most Will cover the most
sprint distance in total relative sprint distance
of any position, due to per minute, as they are
the very high work rates on for shorter rotations
needed in this position but work very hard
and large distances when on the pitch
covered

Jennings et al., 2012

 POSITIONAL
DIFFERENCES -
IMPLICATIONS
HALF BACKS
CENTRE BACKS
Focus on shorter
Focus more on longer
aerobic intervals and
aerobic intervals, and
good top end speed,
acceleration over
ensuring they can
shorter distances
recover quickly

MIDFIELDERS FORWARDS
Big focus on top end Should primarily focus
speed, short aerobic on developing their
intervals and speed and ability to
acceleration speed to perform repeated
cope with running bouts of high intensity
demands sprint efforts

Jennings et al., 2012

 MYTH
Long, slow runs are the best way to prepare for
the demands of hockey.
On face value, it seems to be obvious that intervals would be
better suited to hockey. And yet, players all around the world are
using steady state training in pre season to get themselves
ready. So, let’s work out which is going to be better suited to you
as a hockey player.

Firstly, it’s important to recognise the key training principles:

progressive overload, individualisation, and specificity.

Progressive overload means gradually increasing the demand

placed on an athlete, above their habitual level (e.g. going from 2
sets to 3 sets from one week to the next). We can build out
progressive training blocks that increase in their demand much
more easily with intervals than with long, steady state work.

Individualisation means matching a training programme to the

unique needs of the person (based on physical capability, injury
history, and goals amongst other factors). Intervals are much
more likely to be based on an assessment, such as a time trial
(Bellenger et al., 2015) or 30-15IFT (Bucheit, 2010). This enables
better individualisation.

Specificity means that training should be relevant to the

physical demands of the sport. Hockey is a repeat sprint based
sport. So that is what we are preparing for, not continuous
steady state running.

Winner: Interval training (3-0)

 2
C H A P T E R

HIERARCHY OF NEED

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HIERARCHY OF NEED

REPEATABILITY
Enhance the ability of players to repeat high-
intensity actions. Hockey is broadly speaking a
repeat sprint sport, and so this is a much more
specific physical quality. This is the final step in the
hierarchy, underpinned by well-developed aerobic
fitness and max sprint speed. This can be determined
by using a 6 x 30m or 8 x 20m shuttle RSA test.

INTENSITY
Increase maximal physical outputs of players, in order
to increase performance potential. This relates to a
player's maximal sprint speed, both in terms of
acceleration and max velocity. Repeat sprint ability is
strongly correlated with max sprint speed, so this
provides a foundation for RSA, whilst also increasing
our running economy. This can be determined by a
40m sprint, or a flying 10m sprint.

ROBUSTNESS
Maximise game time by minimising injury risk and
maximising availability. It doesn't matter how fast you
are if you're injured, so the first and most important
priority should be ensuring that you are aerobically fit
enough to tolerate the training week and match
demands, enabling you to recover between sprints and
between matches. This can be determined by a time
trial assessment, or by using the 30-15 IFT or Yo-Yo test.
HIERARCHY OF
NEED
What does this look like in practice? We can use
REPEATABILITY
flow charts or decision trees to determine where
you are on the hierarchy. Below is an example
from when I worked with Hockey Wales.

Players must 'earn the right' to progress through

the system before they can move onto the next
stage. This provides a simple programme that
anyone can follow, and ensures that you know
what your priority is at any given time.
 HIERARCHY OF
NEED
Here is an adapted, REPEATABILITY
simplified version of this,
based on a 16 pitch lengths assessment and RSA
test (this will be explained in the next section).

WHAT IS YOUR 16 PITCH LENGTHS TIME?

>6:15 MINUTES 6:00-6:15 MINUTES 5:30-6:00 MINUTES

LONG AEROBIC SHORT AEROBIC

INTERVALS INTERVALS

WHAT IS YOUR REPEAT SPRINT ABILITY

PROFILE?

SLOW, SLOW FAST, SLOW FAST, FAST

LACTATE BUFFERING
SPEED FOCUS GAME SPEED FOCUS
FOCUS

RSA total time benchmark scores are as follows:

Men: Green = 7.0s, Amber = 7.3s, Red = >7.3s

Women: Green = 7.6s, Amber = 7.9s, Red = >7.9s

 3
C H A P T E R

ASSESSING FITNESS

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ASSESSING MAS

Maximal aerobic speed (MAS) is the lowest

speed at which our VO2 max occurs and is a
reliable measure of our aerobic fitness.

The simplest means of assessing MAS is a

time trial such as a 16 pitch lengths (1600
yards or 1462m) run completed as fast as
possible.

Run 16 pitch lengths in your best time

possible, being careful to pace it so that you
don't start too fast and burn out before the
end of the test!

CALCULATING MAX AEROBIC SPEED

MAS = DISTANCE (M) ÷ TIME (S) [M/S]

FOR EXAMPLE:

1462 METRES ÷ 330 SECONDS = 4.43 M/S

NORMATIVE
VALUES
Normative values are a means of comparison, enabling
us to determine how our performance stacks up against
other athletes. In the case of MAS testing, we have
scores taken from various research studies and sports.
There isn't an enormous body of research available in
hockey, however we can make inferences from other
similar running based sports.

Source: scienceforsport.com
As you can see certain sports have extremely high
scores, with middle distance and (unsurprisingly)
endurance runners achieving world class levels of
aerobic fitness.

International hockey players have been recorded as

scoring around 4.79m/s which would be a time of 5:05
in the 16 pitch lengths test. This would be absolutely
world-class, however, and a more realistic MAS score
of 4.0-4.4m/s (5:30-6:00 in the 16 pitch lengths) is a
very good ballpark to aim for depending on your age
and fitness levels.
REPEAT SPRINT
ABILITY (RSA)
Repeat sprint ability is defined as a sequence of a
minimum of 3 sprints with an average rest of <21 s
between sprints. This occurs frequently in Field
Hockey owing to the nature of the sport, with
forwards typically required to perform a higher
relative workload of sprint distance when compared
with other positions.

This quality is highly important in a game like Field

Hockey where the ability to accelerate and decelerate
repeatedly at high intensity is a key physical
determinant. By gaining insight into an athlete’s
repeat sprint ability profile, we can provide specific
interventions to target this quality. However, it is
advisable to consider the athlete’s overall running
profile including maximal linear sprint speed, max
aerobic speed (MAS), critical speed and change of
direction ability too to further develop performance
impacting insights.

A 6 x 30m sprint test is a reliable measure of repeat

sprint ability, whereby athletes sprint 30m on a rolling
clock every 25-30s. Once the first effort has been
completed, the athlete has the remaining time on the
rolling clock to recover before completing the next
effort.

Time per effort (s), total time (s), mean time (s) and
percentage decrement (%) are typically taken as
metrics to provide insight into an athlete’s sprint
profile. Total time (s) is a reliable measure of repeat
sprint ability (Bishop et al., 2003).
REPEAT SPRINT
ABILITY (RSA)
There are two options for assessing RSA. We can either
use a 6 x 30m linear sprint or alternatively an 8 x 20m
shuttle sprint. For the purpose of this example, I am
going to use the 8 x 20m shuttle, as the change of
direction makes it a more relevant test. This is
particularly the case if we video record the athlete
doing this, and watch back for kinematic analysis
(technique).

Format:

You will need a set of timing gates to ensure the accuracy

of this test, but you could alternatively record on an iPhone
and pause the video at the time you cross the line on each,
to take a note of the time achieved (this is far less accurate).
On a rolling 30 second clock, sprint out to 20m before
turning and sprinting back to the start line.
You have the remainder of the 30 seconds for recovery e.g.
if it takes 7 seconds, you have 23 seconds rest before the
next effort.
Complete 8 reps in succession, recording your sprint time
on each.
Record total time (all 8 sprints added up), average time per
sprint, and fastest sprint time.
REPEAT SPRINT
ABILITY (RSA)
Based on the decision tree
outlined in the previous section,
and in line with the hierarchy of
need philosophy, we can then
categorise the RSA profile into
one of four.

This helps us to know which

conditioning sessions should be
prioritised for the individual
based on their needs.

Profile 1: fast initial time, fast total time

This athlete needs to focus on game-specific sprint
patterns now (e.g. curved runs as a forward)

Profile 2: fast initial time, slow total time

This athlete is likely struggling to tolerate the anaerobic
component of this test, so should prioritise buffering
intervals such as 1 minute on, 30 seconds off

Profile 3: slow initial time, fast total time

This athlete can sustain their speed well, but the speed
itself just isn't very fast! They need to focus on getting
faster.

Profile 4: slow initial time, slow total time

This athlete again just needs to get quicker. They can't
sprint fast enough fresh, let alone over repeated bouts.
YOUR
LOCOMOTOR
PROFILE
Once you know your maximal aerobic speed (MAS)
score, and you know what your top speed is (MSS),
you’ll have a locomotor profile.

This means that you can place yourself in one of three

categories: speed, hybrid or endurance.

Each category has distinct conditioning types that suit

their profile. Be sure to align your running sessions with
these to get the most out of your training!

N.B. these often match up with playing lines (forwards

= speed, midfield = hybrid, defenders = endurance (but
not always).

1 2 3
SPEED PROFILE HYBRID PROFILE ENDURANCE PROFILE
Fast-twitch dominant This is a blend of the Slow-twitch
athlete with a two profiles, with a dominant athlete
relatively low MAS moderate MAS and with a relatively high
score and a high maximal sprint MAS score and a low
maximal sprint speed score. maximal sprint
speed. This means speed. This means
that they have a large They suit a mixture that they have a
ASR. They are suited of both speed and small ASR. They are
to shorter, more endurance focussed suited to longer,
intensive conditioning more extensive
conditioning sessions. conditioning
sessions. sessions.

Sandford et al. (2021)

IT DOESN'T MATTER HOW
FAST YOU ARE, IF YOU'RE
INJURED!

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performance goals? You can apply to join
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Hockey Fitness Fast Track™ below.

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 4
C H A P T E R

INDIVIDUALISING YOUR
TRAINING

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INDIVIDUALISING
YOUR TRAINING
Now that we've looked at the importance of decision
making and assessment for conditioning prescription, we
can also now look to individualise training in more detail.

There are a few ways that we can individualise training.

These include by session type, interval time or distance, and
by volume or intensity.

For example, if you've looked through the decision tree and

have noticed that you're in the red zone for your aerobic
fitness, then longer aerobic intervals are going to be your
focus as this will help you to improve your score, hopefully
putting you into the orange zone.

There are a few systems in-built into this programme which

enable you to individualise your training based off a
centralised model. This is the beauty of this approach, as it
allows you the autonomy to take control of your own
programme, using guidelines and systems to inform the
session content.

If you need to know which session type to do, use the

decision trees.

If you need to know which specific session to do within

that category, well this is up to you! You have a choice here
on which exact one to pick.

If you aren't sure which volume to pick from, then base this
on your freshness and time availability. Feeling good? Do
more! Feeling tired? Ease back a bit.

Lastly, if you need to know which distance to pick, you can

use the running calculator to help you here, based on your
16 pitch lengths time. Winning!
INDIVIDUALISING
YOUR TRAINING

Step 1 - complete the 16 pitch lengths

test, record your time and MAS score

Step 2 - use the decision tree to

determine which session types you
should be doing

Step 3 - decide which exact session

from that session type you want to do

Step 4 - based on your freshness and

time available, decide how much
(volume to complete)

Step 5 - use the running conditioning

calculator to determine which distance
you should be aiming for
THE BEST ABILITY
IS AVAILABILITY

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 5
C H A P T E R

THE TRAINING
PROGRAMME

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GENERAL GUIDELINES
Now that we have addressed the key points around
conditioning for field hockey, we can put together some simple
guidelines to follow.

Aerobic capacity focus:

2 MAS sessions per week

20-40 minutes per session

One long interval session (>1 min per rep) and one short
interval session (<1min per rep) per week

Aim to gradually increase the volume (amount) of training that

you do each week

Change the sessions you complete each week to avoid

monotony

Complete a time trial such as the 16 pitch lengths test to

prescribe accurate intensities

Max speed/repeat sprint ability focus:

2 speed/tempo conditioning exposures per week

20-40 minutes per session

Incorporate sprint efforts into warm-ups to make yourself

time efficient

Progressively increase distances per week.

LONG AEROBIC INTERVALS
Long aerobic intervals are intervals of around 2-5 minutes in
length, which primarily target aerobic capacity adaptations.

They are performed at around 80-95% MAS at relatively

high volumes.

OPTION 1 - 1KM intervals (1000m or

11 pitch lengths

Distance per set - 1km

Rest per set - 4 minutes
Running speed - 85% MAS
Target time - refer to calculator
Volume - 3 to 6 sets

Run for 1km aiming to achieve the

target time, before resting for 4
minutes. Repeat for up to 6 sets.

OPTION 2 - 3 minutes on, 3 minutes off

Time per set - 3 minutes

Rest per set - 3 minutes
Running speed - 90% MAS
Target distance - refer to calculator
Volume - 4 to 8 sets

Run for 3 minutes aiming to achieve the

target distance, before resting for 3
minutes. Repeat for up to 8 sets.
SHORT AEROBIC INTERVALS
Short aerobic intervals are intervals of around 10-30
seconds in length, which primarily target aerobic power
adaptations.

They are performed at around 100-120% MAS at relatively

low volumes.

OPTION 1 - 15 seconds on, 15 seconds off

Time per rep - 15 seconds

Rest per rep - 15 seconds
Rest per set - 3 minutes
Running speed - 115% MAS
Target distance - refer to calculator
Volume - 3 to 4 sets of 8-10 reps

Run for 15 seconds aiming to achieve the

target distance, before resting for 15
seconds. Repeat for up to 10 reps, rest for
3 minutes and repeat 2 or 3 more sets.

OPTION 2 - 30 seconds on, 15 seconds off

Time per rep - 30 seconds

Rest per rep - 15 seconds
Rest per set - 3 minutes
Running speed - 105% MAS
Target distance - refer to calculator
Volume - 3 to 4 sets of 5-8 reps

Run for 30 seconds aiming to achieve the

target distance, before resting for 15
seconds. Repeat for up to 8 reps, rest for 3
minutes and repeat 2 or 3 more sets.
LACTATE BUFFERING
INTERVALS
Lactate buffering intervals are intervals of around 1-2
minutes in length with a 2:1 work to rest ratio, which
primarily target lactate capacity adaptations.

They are performed at around 95-100% MAS at relatively low

volumes.

OPTION 1 - 1 minute on, 30 seconds off

Time per rep - 1 minute

Rest per rep - 30 seconds
Rest per set - 4 minutes
Running speed - 95% MAS
Target distance - refer to calculator
Volume - 1 to 2 sets of 5 to 9 reps

Run for 1 minute aiming to achieve the

target distance, before resting for 30
seconds. Repeat for up to 9 reps, before
resting for 4 minutes. Repeat up to one
more set.

OPTION 2 - 2 minutes on, 1 minute off

Time per set - 2 minutes

Rest per set - 1 minute
Running speed - 100% MAS
Target distance - refer to calculator
Volume - 5 to 10 sets

Run for 2 minutes aiming to achieve the

target distance, before resting for 1 minute.
Repeat for up to 10 sets.
 30-15IFT LONG INTERVALS
30-15IFT intervals are based on your performance in the 30-
15IFT test. You can learn more about this test here:
https://www.integratesports.com/blogs/hockey/30-15ift-test-
for-team-sport-conditioning

Long intervals are performed at around 80-85% VIFT at

relatively high volumes.

INTERVAL REST PER

SETS REPS INTENSITY
DURATION SET
OPTION 1

2 MINUTES 5-8 N/A 85% VIFT 2 MINUTES

OPTION 2

3 MINUTES 4-6 N/A 80% VIFT 3 MINUTES

OPTION 3

5 PITCH
5-8 N/A 85% VIFT 2 MINUTES
LENGTHS
OPTION 4

8 PITCH
4-6 N/A 80% VIFT 3 MINUTES
LENGTHS
 30-15IFT SHORT INTERVALS
30-15IFT intervals are based on your performance in the 30-
15IFT test. You can learn more about this test here:
https://www.integratesports.com/blogs/hockey/30-15ift-test-
for-team-sport-conditioning

They are performed at around 90-100% VIFT at relatively

low volumes.

INTERVAL REST PER

SETS REPS INTENSITY
DURATION SET
OPTION 1

10 SECONDS
ON,
2 8 - 12 95% VIFT 6 MINUTES
10 SECONDS
OFF

15 SECONDS
OPTION 2

ON,
2-3 8 - 12 95% VIFT 6 MINUTES
15 SECONDS
OFF
OPTION 3

20 SECONDS
ON,
2-3 8 - 12 90% VIFT 6 MINUTES
20 SECONDS
OFF

30 SECONDS
OPTION 4

ON, 30
2-3 6 - 10 90% VIFT 3 MINUTES
SECONDS
OFF
REPEAT SPRINT
INTERVALS
RSA intervals are super high-intensity intervals that are
capable of achieving higher outputs than you will experience
during a match. This is why they should only be completed
once a solid base of conditioning has been achieved first.

They are performed at above 130% MAS (max sprint speed).

OPTION 1 - 5 seconds on, 25 seconds off

Time per rep - 5 seconds

Rest per rep - 25 seconds
Rest per set - 5 minutes
Running speed - Max speed
Target distance - refer to calculator
Volume - 2 to 3 sets of 6 to 8 reps

Sprint maximally for 5 seconds, aiming to

achieve the target distance, before
resting for 25 seconds. Repeat for up to 8
reps, before resting for 5 minutes. Repeat
1 or 2 more sets.

OPTION 2 - 20m shuttle sprints

Distance per rep - 20m shuttle (40m

total)
Rest per rep - 30 seconds
Rest per set - 5 minutes
Running speed - Max speed
Target time - best effort
Volume - 2 to 3 sets of 6 to 8 reps

Sprint maximally out and back over 20m,

before resting for 30 seconds. Repeat for up
to 8 reps, before resting for 5 minutes.
Repeat 1 or 2 more sets.
TEMPO INTERVALS
This method of interval training is designed to complement a
speed focus. This is because they are high quality, with plenty
of rest so that although you are running fast it is not overly
intensive at the cost of technique and the ability to recover.

If speed is your focus, then complement this with some tempo

intervals as below.

Pitch length tempo intervals

Distance per rep - 91.4m (100 yards)

Rest per rep - 60 seconds
Rest per set - 3 minutes
Running speed - 70% best effort
Target time - see below
Volume - 3 sets of 4 to 8 reps

Run a pitch length at 70% of your best

effort speed (see below for guidelines).
Rest 60 seconds once completed,
completing up to 8 reps in one set. Rest 3
minutes between sets and complete 1 or 2
more sets in total.

TO WORK OUT 70% OF YOUR BEST

EFFORT, FIRST RUN A PITCH VOLUME PRESCRIPTIONS
LENGTH AT MAX EFFORT.
LOW - 3 SETS OF 4 REPS
BEST EFFORT - 15 SECONDS (6.1M/S) MODERATE - 3 SETS OF 6 REPS
70% EFFORT - 21 SECONDS (4.3M/S) HIGH - 3 SETS OF 8 REPS
 ANAEROBIC SPEED
RESERVE (ASR) INTERVALS
These intervals are based on % of your ASR. You can learn
more here:
https://www.integratesports.com/blogs/hockey/anaerobic-
speed-reserve-field-hockey-fitness

These are performed at around 10-50% ASR at relatively low

volumes.

INTERVAL REST PER

SETS REPS INTENSITY
DURATION SET
OPTION 1

15 SECONDS
ON,
2-3 8 - 12 20% ASR 3 MINUTES
15 SECONDS
OFF

30 SECONDS
OPTION 2

ON,
2-3 8 - 12 10% ASR 3 MINUTES
30 SECONDS
OFF
OPTION 3

15 SECONDS
ON,
2 8 - 12 25% ASR 4 MINUTES
30 SECONDS
OFF

15 SECONDS
OPTION 4

ON, 45
2 6 - 10 50% ASR 6 MINUTES
SECONDS
OFF
MAX SPEED EFFORTS
Max speed work should be completed as fast as possible, as
fresh as possible to ensure high quality. If you don't rest
enough between efforts this will turn into a conditioning
session which is not the adaptations that we are after.

This is high quality speed work to get you faster.

OPTION 1 - rolling 20m sprints

Distance per rep - 20m

Rest per rep - 2 minutes
Running speed - Max speed
Target time - best effort
Volume - 6 to 8 reps

From a rolling start (over 10-20m), sprint

maximally over a 20m area. Try to relax
and hit your absolute top speed, before
resting for 2 minutes. Complete up to 8
reps.

OPTION 2 - curved sprints

Distance per rep - 1 curve of the D
Rest per rep - 2 minutes
Running speed - Max speed
Target time - best effort
Volume - 6 to 8 reps

Sprint maximally around the arc of a D,

sprinting at your top speed possible. This
is to develop the ability to run on an
angle which often occurs during both
attack and defence. Rest 2 minutes
between reps and complete up to 8 reps.
CONDITIONING CALCULATOR
In order to determine the correct distances to aim
for, here is a simple calculator which gives you the
target times and distances to aim for, based on the
sessions contained within the training programme.

Start by finding your 16 pitch lengths time on the left

hand side, and then move across the columns until
you find the right column for the session that you
want to complete.

The distance (or time) provided is the target for each

individual rep of that session.
 EXAMPLE
Player A runs a 16 pitch lengths time of 6:05, and
therefore has a MAS score of 4.0 m/s, so needs to
prioritise short aerobic intervals.

They are going to complete 2 aerobic conditioning

sessions per week, each lasting around 20-25
minutes.

The athlete decides to do the following sessions:

15 seconds on, 15 seconds off
30 seconds on, 15 seconds off

Each week they fluctuate between moderate and

high volume, based on their freshness and time
available.

For the 15:15 session, their target distance is 62m.

For 30:15 session, their target distance is 114m.

They re-assess their aerobic fitness 6 week later and

it is now 5:50, which puts them into the orange zone.
They re-evaluate and are now ready to do the RSA
test after which they'll know what to focus on next.
 REFERENCES
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Buchheit, M. (2008) The 30-15 Intermittent Fitness Test: Accuracy for

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Strength and Conditioning Research: Volume 22 - Issue 2 - p 365-374.

Buchheit, M. (2010) The 30–15 intermittent fitness test: 10 year review. Myorobie J
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Dorn TW, Schache AG, Pandy MG. (2012) Muscular strategy shift in human
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J Strength Cond Res 24(5): 1321-1324.

Ihsan, Mohammed, Yeo, Vincent; Tan, Frankie, Joseph, Ranald; Lee, Marcus; Aziz,
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Jennings, Denise H.; Cormack, Stuart J.; Coutts, Aaron J.; Aughey, Robert J. (2012)
International Field Hockey Players Perform More High-Speed Running Than
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Demands of Elite International Female Field Hockey Players During Competitive
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10.1519/JSC.0000000000002158. PMID: 28746245.

Sandford GN, Laursen PB, Buchheit M. (2021) Anaerobic Speed/Power Reserve

and Sport Performance: Scientific Basis, Current Applications and Future
Directions. Sports Med. 51(10):2017-2028.

Sharma et al (2018) Effects of 6-Week Sprint-Strength and Agility Training on

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