CVU GIRLS SOCCER #PRT

CVU GIRLS SOCCER #PRT

CVU GIRLS SOCCER INFORMATION Coaching Staff: Stan Williams Varsity Head Coach slwilliams@cssu.org (cell 233-5351) Chris Smith Varsity Assistant Coach crsmith@cssu.org (cell 999-7682) Katherine Riley JV A Head Coach kriley@cssu.org Corinna Hussey JV B Head Coach chussey@cssu.org (at some point after the school year concludes, all cssu.org emails will be switched to cvsdvt.org - this shouldn t cause any problems as cssu.org emails will be forwarded) Start of the season: Varsity Tryouts begin on August 17 at 8:30am JV A Tryouts begin on August 21 at 3:00pm How many teams are there? CVU fields three girls soccer teams: (numbers dependent) Girls Varsity---may be made up of 9 th 12 th graders Girls JV A --- may be made up of 9 th and 10 th graders Girls JV B --- may be made up of 9 th and 10 th graders Who is invited to the Varsity Try-Out? The Varsity Tryout is open to all CVU female soccer players. * 9 th or 10 th graders trying out for Varsity need to let Stan know ahead of time. This helps us know what #s to expect for the sessions. Are all of the tryout dates mandatory? Yes, this is a competitive process and it is very important that players are at all sessions. If there is any unavoidable conflict that will keep a player from a session it is essential that this is communicated with the coaches as soon as possible. Required Sports Release Information: Athletic Sport Forms *Physicals must be updated every two years.

Fitness and Technical Requirements (Varsity only): Running Gauntlet---the following distances will be run, with one minute of rest in between each o 1 mile 7 min o ½ mile 3:30 min o ¼ mile 1:45 min o ⅛ mile - 52 sec Strength tests: Hold a plank position for as long as you can. The goal is to be able to hold a plank for a minimum of 2 minutes. Take the 30 Day Plank Challenge to prepare yourself for the strength test. Push -up test 1 min to do as many push-ups as possible Technical Tests: o Figure 8 Dribbling, Controlled Speed Dribbling, Power Shooting, Driven Long Ball Explained on this powerpoint Videos of various tests can be found here (videos 3, 4, 5, 7) We will run through these at one of our first gatherings in 10 Minute Juggle You will have 10 minutes to get as many touches on the ball (while juggling). Varsity Commitment: Varsity soccer is a big commitment and we will generally be together six days a week. Varsity players and families will receive a detailed practice schedule during the pre-season. Below I have included a few key dates to remember or be aware of for the fall: o Labor Day (Sept 4) we will practice o Spirit Night (Sept 22) o Soccer Spirit Day (Sept 23) o Off Weekends: Sept 9/10 and Oct 7/8 Assuming the schedule stays the same, we will be taking these weekends off. This would be a great time for college visits and/or other family events o Senior Day (Oct 14) - this is not the last home game; however, it is a Saturday (which is preferable) o Playoffs begin (Oct 23/24) o End of 2017 VT High School Season (Nov 4) ( also an SAT day - do not sign up on this day ) Organized Summer Soccer Opportunities: Summer sessions at CVU o Dates and times will be communicated through email and twitter ( @cvugirlssoccer ) Champlain Valley Union High School Camp For players entering 9 th 12 th grade Redhawk Soccer Camp (when you open this link, scroll down to find the camp or just email me) For players entering K-9 th grade

CVU GIRLS SOCCER TRY-OUT and PRE-SEASON SCHEDULE Varsity Schedule JV A/B Schedule Thursday, Aug 17 (all forms due & fitness testing) None Session 1: 8:30-10:00am Session 2: 4:00-6:00pm Friday, Aug 18 Session 1: 8:30-10:00am None Session 2: 4:00-6:00pm Saturday, Aug 19 Session: 8:00 11:00am None Sunday, Aug 20 Off None Monday, Aug 21 JV A/B Tryouts Begin Session 1: 8:00-9:30am Session: 3:00 5:00pm Session 2: 5:00 7:00pm Tuesday, Aug 22 Session 1: 8:00-9:30am Session: 3:00 4:30pm Session 2: 5:00-7:00pm Wednesday, Aug 23 Session: 4:30-6:30pm Session: 3:00 4:30pm Parent/Player Meeting to follow Thursday, Aug 24 Session: 4:00-6:00pm Session: 3:30 5:00pm Friday, Aug 25 Session: 7-8:30am Session: 3:30 5:00pm Leave for Maine Saturday, Aug 26 Jamboree with Yarmouth and Camden Hills Off Sunday, Aug 27 Return from Maine Off Aug 28 and on Sessions primarily 3:45 5:45pm Sessions primarily 3:30 5:00pm Tuesday sessions begin at 4:45pm *This schedule is subject to change due to weather, field conditions, #s of participants, and unforeseen conflicts. *Besides soccer equipment and water, please bring running shoes to all sessions.

CVU Soccer Performance Criteria Below you find the categories and indicators that the coaching staff will be using when evaluating players during the try-outs. It is important to understand that a balance of these skills/attributes is ideal. Physical: The player demonstrates proficient strength (ability to hold off defenders and win 50/50 balls). demonstrates endurance (ability to sustain speed, tactical decision making, and technical skill). demonstrates agility (first step, quickness, power). Technical: The player demonstrates ball control with her left and right foot. dribbles with pace and purpose. passes with proper pace and angles. shoots with a balance of placement and power. heads with proper technique when attacking and defending. wins 50/50 balls with a purpose. Tactical: The player understands and demonstrates intelligent positional play. demonstrates and executes proper team defensive principles (pressure/cover/balance). plays in combination (ex. give and go, overlap, up/back and through). plays with speed (quickness of decision making and actions on the field). Psychological/Team Member: The player possesses a high work rate. is coachable (accepts feedback). cooperates and interacts positively with teammates. is responsible and lives up to the expectations of a CVU scholar/athlete. *Coaches will be looking for a balance of the above criteria.

CVU Soccer Summer Workout Schedule The following is an overview of a possible workout schedule for the summer. We highly suggest that you follow a plan and keep track of your times, sets, repetitions. These details will help you stay motivated and focused. Day 1 : Run 2-5 miles; by the time tryouts start in August, you should be able to run 5 miles. Complete 3 sets as follows- Push-ups (as many as you can without stopping) Planks, both front and side planks 30-60 seconds each; by tryouts the goal is to be able to hold a plank for at least 120 seconds Stretch: Stretching is very important and will help significantly with your flexibility. I suggest at least 10-15 minutes of stretching after each workout. Foam rollers are also great to help as well. Day 2: Complete this set 3 times: 50 crunches 30 lunges on each leg 50 squat jumps 100-200 mountain climbers (in a front plank position, alternate bringing in each leg to your chest) 15 Single Leg Deadlifts on each leg with a 5-15 pound weight in each hand https://www.youtube.com/watch?v=5oikwa-k6-g 15-25 burpees Stretch Day 3 : Jog 1 mile Sprint 30 seconds/rest 20 seconds; Repeat 6-8 times. Work up to 60 second sprints and 40 second rest by tryouts Jog one-half mile Stretch

Day 4 : Complete this set 3 times: Jump rope for 2 minutes Push-ups- as many as you can 30 Squats (keep your weight in your heels and squat as low as you can) 20-30 side plank dips on each side 20-30 Burpees 15 Single Leg Deadlifts on each leg Stretch Day 5 : Run 2-5 miles Stretch Day 6 : Complete this set 3 times: Walk 20 yards; jog 20 yards; sprint 20 yards-do as many times as you can in 7 minutes; Push-ups- as many as you can in 1 minute Burpees- as many as you can in 1 minute Dips- as many as you can in 1 minute Rest for 2 minutes and repeat (3x) Stretch Day 7 : Rest Nutrition Hints Drink lots of water this summer (64+ oz. a day) & eliminate soda, most juices, energy drinks and sugary sports drinks get your energy from your food. Meals should consist of a balance of vegetables (dark leafy greens are best), fruits, and lean protein (fish, chicken, turkey ). Try to limit carbohydrates and dairy. Healthy snack alternatives: fruit and nuts can sustain a player through a match or training session. Consume protein (preferably lean) 15-30 minutes post workout. This will aid in muscle repair. This is the point of exercising. The muscle will repair stronger than before. o No protein = no repair = no physical gains. Other Considerations If you are playing competitively and training regularly, some of the endurance and strength training can be substituted. However, do not make the mistake of thinking that simply playing and training is going to get you fully prepared for tryouts. Early in the summer, complete the fitness assessments for tryouts. This will serve as a baseline. Listen to your body. There might be a time when you re feeling great and you can complete a workout after a game or training session. There also might be the need to back off and add a 2 nd rest day.

SCHEDULES VARSITY / JV A September 5 Home Rutland JV & V 4:30 PM September 13 Home Colchester JV & V 4:30 PM September 16 Away BHS JV & V 11 AM September 19 Away Burr Burton JV & V 4:00 PM September 23 Home South Burlington JV & V 11:30 AM Spirit Day September 26 Away Mt. Anthony JV & V 4:00 PM September 28 Away Essex JV & V 4:30 PM September 30 Away South Burlington JV & V V 8:00P PM JV TBD October 3 Home Mt Mansfield JV & V 4:00 PM October 6 Away St. Johnsbury JV & V 4:00 PM October 11 Home BFA JV & V 4:00 PM October 14 Home Essex JV & V 10:00 AM SR Day October 17 Home BHS JV & V 4:00 PM October 19 Away Colchester JV & V 4:00 PM October 22/23 Playdowns begin October 27/28 Quarterfinals October 30/31 Semi-Finals November 4 Championship *The JV B schedule is still being finalized.