Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program

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1 Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Below is the complete breakdown of the fitness tests for Staples High There School are 4 weeks Girls Soccer until preseason! tryouts. You Below can practice you will these find some tests on drills your so own. you are It is prepared recommended for preseason that you and are training tryouts. 4-5 You times per should week be to training be ready 5 to for 6 tryouts. days/week to be ready for the season. We will be completing 2 fitness tests during tryouts: 2015 Fitness Tests: 1. Man U Fitness Test: Length of run is 100yds. Sprint the 100 yards, then recover on the way back. The entire test is 20 minutes. Passing the test: You must complete the first 15 minutes Minute(s) Sprint Time Recovery Time 1 to 10 Minutes 25 seconds 35 seconds 11 th Minute 24 seconds 36 seconds 12 th Minute 23 seconds 37 seconds 13 th Minute 22 seconds 38 seconds 14 th Minute 21 seconds 39 seconds 15 th Minute 20 seconds 40 seconds 16 th Minute 19 seconds 41 seconds 17 th Minute 18 seconds 42 seconds 18 th Minute 17 seconds 43 seconds 19 th Minute 16 seconds 44 seconds 20 th Minute 15 seconds 45 seconds Yard Shuttle Test: The entire length of the shuttle run is 300 yards.

2 o You will start on the endline, sprint 10 yards and back, sprint 20 yards and back, then sprint 30 yards and back, 40 yards and back and then finally 50 yards and back at 100% intensity for a total of 300 yards. o You will take a 3-minute recovery and then repeat the 300- yard shuttle. o Passing the test: Complete each 300-yard shuttle in 65 seconds or less Summer Additional Training Drills Below are a few aerobic and anaerobic workouts for you to choose from. These workouts are compliment your current fitness schedule (i.e. captain s practice, body blast, crossfit classes, etc..) For example, if you are doing Body Blast 4x/week, then we would like you to complete 1 or 2 of the workouts below to get you to your goal of training 5 or 6 days/week. Each week you should plan on completing: 2 Aerobic Workouts 3 or 4 Anaerobic Workouts On 3 of the above days, we want you to do additional ~10 minutes of bodyweight conditioning movements (no equipment needed, workouts listed below) Anaerobic: 1) Declining Pyramid: Sprint 60 yards 6 times, resting 15 seconds between each sprint Rest 1 minute Sprint 40 yards 6 times, resting 10 seconds between each sprint Rest 45 seconds Sprint 20 yards 6 times, resting 8 seconds between each sprint Rest 30 seconds Sprint 10 yards 6 times, resting 4 seconds between each sprint Rest 3 minutes 2) 120's:

3 Sprint 120 yards (full field) in 20 seconds; get back to start in the remaining 40 sec. 5 rounds, rest 2 minutes, 5 more rounds (next time, do 6 rounds, rest 2 minutes, 4 more rounds you are working your way to completing 10 rounds in a row) GOAL: Complete s in a row 3) Fartlek (30 min): 5 min. warm-up pace 1 min. jog > 30 sec. sprint > 30 sec. walk x 10 5 min. cool down 4) Shuttle Runs: Put a cone down as a starter marker and then place 5 cones in a line with a distance of 5 yards between each cone. Run from the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, and 4th cone and back, and 5th cone and back. It is a continuous sprint. Time limit goal: 30 seconds or less Rest period: 30 seconds Repetition: 6 set 30 seconds on/30 seconds off Total Time Duration Goal: 6 Minutes Aerobic: 1) 2 Full Field Perimeter: Begin on one corner of the field and run the perimeter of the entire field twice (2x). (2 Full laps around the field.) GOAL: Complete in 3:20 or less Complete a total of 4 runs allowing 3:00 rest between each run. Once your fitness level improves and you are able to sustain a consistent performance of approximately 3:20 for each run, you should add another run to the (5 runs total). Once you are able to sustain an approximate 3:20 for each of the 5 runs, then you may reduce your rest time between the runs from 3:00 to 2:45. 2) The Mile Cut Down: Run 1 mile around track (2 to 4 minute recovery) Run 1200 Meters (3 laps) (2 to 4 minute recovery) Run 800 Meters (2 laps) (2 to 4 minute recovery) Run 400 Meters (1 lap) (2 to 4 minute recovery) Run 200 Meters (1/2 lap) As your fitness level improves, you can lessen the recovery time.

4 3) The Cooper Test: Run continuously for 12 minutes around 400 meter track GOAL: Complete 6 laps or more 4) Build-ups: The perimeter of the field is split up into 6 lengths (end lines are 1 each, and sidelines are from corner to half, so 2 each). Jog 1 length, and then sprint 1 length. Jog 1 length, sprint 2 lengths. Jog 1, sprint 3. Etc until you sprint the entire perimeter (6 lengths). Bodyweight Conditioning: As stated above, we would like you perform 10 minutes of bodyweight exercises 3 days per week. You can choose any of the 3 workouts below and add it on to the beginning or end of your above sessions. All of the below exercises are functional movements that will help you on the field and also help strengthen your core. o Body Weight Workout (BWW) #1: 30 seconds pushups 30 seconds jump squats 30 seconds mountain climbers (30 second recovery) (rpt 3x and recover for 1 minute) high knees 30 seconds burpees 30 seconds (15 second recovery) (rpt 2x) o BWW #2: 30 second plank punches 30 second side plank 30 second other side plank 30 second cross body mountain climber (rpt 2x and recover for 1 minute) 30 second jumping lunges 30 second tuck jumps 30 second fast feet 30 second bear crawl o BWW #3: 30 second tricep pushups (hands directly beneath shoulders, elbows skimming body)

5 30 second spiderman plank (knee to same elbow, alternate) 30 second plank burpee (30 recovery) (rpt 3 times and recover 1 minute) 30 seconds cross back lunges 30 second reverse lunge 30 second forward lunge (30 second recovery) (rpt 3x)