Panther Soccer Tryout Information

Transcription

1 Panther Soccer Tryout Information You must have the athletic packet on file at the school in order to participate! This packet must be turned in to Ms. Watkins by Nov 30, th graders turn in to Coach Hanie. IMPORTANT DATES- Boys Pre-tryout conditioning and fitness testing In the stadium (running shoes only) Jan.4,8,9,.. Jan. 5th Tryouts (Cleats and shin guards required) :30pm-4:30pm Jan 6-8 jv and varsity boys tryouts(cleats and shinguards required) - 4:00pm - 6:5 PM Jan 9th Team practice begins Once teams are picked players must have shin guards with the NOCSAE seal and that the player meets the height requirement posted on the shin guard. Don't push the issue of small shin guards. VARSITY Boys - You will NOT get winter break off JV Boys you will get Feb 2,22,and 23 off only Attached is an eight week pre-season fitness program that trains three energy systems. It is important for you to follow the recovery times for each activity. You should do a ten minute jog and stretch before each day's activities. It is important for you to begin tryouts fit. Do your training and we'll see you on Jan. 4'^^, 8th,9th, and th for fitness testing and conditioning and for Tryouts on Jan 5th.

2 Panther Soccer Information Write your full name including the full spelling of your middle name below. Please write legibly. Last First Middle Name you go by: Date of Birth: Grade: Home Address-. Zip Code: Address: Player's Cell» Home Telephone: Parent's Name: Parent's Position(s) you play: Are you currently playing a winter sport for SMHS? If yes, what sport? Do you have a physical on file at Starr's Mill? Did you attend Starr's Mill in 9* grade? Club you play for and team name: T-Shirt Size Sweat Shirt Size Warm-up Size

3 : y^^ Mill Soccer 8 Week FHness Program *Warm up before and coot down after each activity *A!low one day of rest between two days of work *Push ups and crunches every day of training inten/al Week Wee^c j Weeks Week 6 I Week 7 I Week a li! Sf>eed Endurance i I I 20s Stinkers 20s Stinkers 20s Programs interval I- Jog 30 yds, sprint 30 yds, walk 30 yds, repeat for 40 minutes - Jog 40 yds, sprint 40 yds, walk 40 yds, repeat for 45 minutes Intervat I-Jog 50 yds, sprint 50 yds, walk 50 yds, repeat for 50 minutes Sprint Recover Sprint Recover 6x00 yds 75 seconds 8x00 yds 76 seconds between sprints 8x60 yds 45 seconds 0x60 yds 45 seconds between sprints 0x40 yds 30 seconds 2x40 yds 30 se<x>rkjs lietween sprints 4x20 yds 20 seconds ^Sprint the distance, decelerate slowly after crossing the linish line, rest until you are recovered enough to sprint fully again. Place 5 cones 5 yards apart

4 - Place 5 cones 5 yards apart Start x up and back to all five cones = shuttle - Each shuttle under 35 seconds, then 25 seconds rest - Repeat 5 times f 20s - length of a soccer fieid Sprint 20 yards in mder 7 seconds -Recovery time is one minute used as follows: Ifnmediateiy turn and jog back to the start point in under 35 seconds, rest the remairkjer of the minute, then repeat. Stinkers- Set a marker out 40 yards; sprint out and back 3 times. Go for your best time on each, rest 45 seconds, repeat 0 times Push-ups- Per minute 3 sets Crunches- Per 90 seconds 4 sets

5 Manchester United Runs *Run repeat 00 yards, and jog back. There is rep every minute. To complete the entire test you will run yard sprints in 22 minutes. () 00 yard sprint in 25 seconds, 35 seconds to get back (2) 00 yard sprint in 25 seconds, 35 seconds to get back (3) 00 yard sprint in 25 seconds, 35 seconds to get back (4) 00 yard sprint in 25 seconds, 35 seconds to get back (5) 00 yard sprint in 25 seconds, 35 seconds to get back (6) 00 yard sprint in 25 seconds, 35 seconds to get back (7) 00 yard sprint in 25 seconds, 35 seconds to get back (8) 00 yard sprint in 25 seconds, 35 seconds to get back (9) 00 yard sprint in 25 seconds, 35 seconds to get back (0) 00 yard sprint in 25 seconds, 35 seconds to get back After intial set of 0, time decreases to get there and recovery increases () 00 yard sprint in 24 seconds, 36 seconds to jog back (2) 00 yard sprint in 23 seconds, 37 seconds to jog back (3) 00 yard spnnt in 22 seconds, 38 seconds to jog back (4) 00 yard sprint m 2 seconds, 39 seconds to jog back (5) 00 yard sprint in 20 seconds, 40 seconds to jog back (6) 00 yard sprint in 9 seconds, 4 seconds to jog back (7) 00 yard sprint in 8 seconds, 42 seconds to jog back (8) 00 yard sprint in 7 seconds, 43 seconds to jog back (9) 00 yard sprint in 6 seconds, 44 seconds to jog back (20) 00 yard sprint in 5 seconds, 45 seconds to jog back (2) 00 yard sprint in 5 seconds, 45 seconds to jog back (22) 00 yard sprint in 5 seconds, 45 seconds to jog back