Fitness

 To Achieve something you have never accomplished, youmust be willing to sacrifice and do something you have never done before.  There is no other way!

Fitness guides and fitness documents can be found below and on the Documents page.

All players are expected to maintain a reasonable soccer level of fitness prior to pre-season workouts. All returning varsity players are expected to be present at all pre-season conditioning sessions. Any player hoping to make the varsity squad should also be present. Players trying out for JV only are also strongly encouraged to participate, for self and team improvement will occur through proper conditioning.

If you want to be successful, you, the players, must be responsible for your fitness training. You must come to camp soccer fit. The easiest way to do that is to never rest from personal fitness. My philosophy is this: “Never get out of Shape!” Remember: Proper fitness is key to both injury prevention and on-the-field success in soccer.

Players must understand how important it is for them to come into the season in soccer shape. Those players that do not come into the season in shape may:

• Lose the chance to make the varsity team by not being able to perform for the coaches.
• Lose their starting spots on certain teams.
• Lose valuable playing time.
• Not make team

Please be advised that participation in pre-season conditioning does not guarantee players a spot on either roster (though it certainly will not hurt one’s chances).

Conditioning Suggestions:

• From this time through the July holiday, follow one of the fitness program located in this document. Always practice proper stretching to prevent injury.
• Use the 45-Minute Ball and Speed Program.
• If you are playing club soccer now, maintain fitness using these workouts. If you are not playing club, you should.
• Break in new shoes gradually. Wear clean socks and use foot powder or petroleum jelly on your feet to prevent friction.
• Whenever possible, avoid running on hard surfaces. Use the track or run in the park!
• Get into a routine and stick with it! Get together as a group, set a specific time, and do not miss it! Don’t lie to yourself; your body (and the beep drill) will tell me if you have been working over the summer or not!
• Eat well-balanced foods and stay away from high-fat foods. In hot weather, eat bananas and oranges to replace the potassium you lose when you sweat.
• Sleep at least seven to nine hours a night. Rest is key!!
• Get used to playing in the heat by training in it. Wear light-colored clothes and drink plenty of fluids before and after workouts! Avoid caffeine & carbonated drinks.
• If you choose to come to conditioning completely out of shape, it will not be pleasant. The workouts are intense, and the expectation is that you have properly prepared your body.

This information will give you guidelines for conditioning and fitness for the upcoming season. The three days of tryouts will test your commitment to arriving prepared. THERE WILL BE A FITNESS TEST! 

Please use your best judgment when getting yourself prepared- warm up/stretch and warm down. Working out with a partner is recommended and encouraged. Remember and know your limits and pick the best time of day to workout.

Remember the ABC’s of Sports:  Nothing can be achieved without a positive Attitude, a Belief in what you and the team can do and a Commitment to yourself, the team, and your school.

• 2009 Off-Season Fitness
• 45 Minute Ball and Speed Program
• BFS Fitness Program
• Fartlek and Brazilian-fitness
• Fitness Interval Program
• Fitness Target Times
• 45 Minute Ball and Speed Program
• Dynamic Flexibility Warmup

 TARGETS TO KEEP IN MIND

Exercise	Target Time	Setup
One Mile Run	5:30 – 6:00 minutes
Full Field Sprint	50-60 seconds	·     Outside of Field
100 Shuttle	3:15-4:00 minutes	·     10 yards and back, 20 yards and back 30 yards and back
Push ups in 1 minute	60-70
Sit ups in 1 minute	70-80
Three Fifty Cycles	Under 34 seconds with 1 minute rest between each	·     Sideline to 50 yard mark, back to sideline, back to 50 and back to sideline
Two sets of 3 Full field Sprints from goal line to goal line	15-18 seconds	·     Jog back in 30, back again with 2 minute recovery between sets
Two Soccer Line Shuttles:  Full Field	2:30-3:30 minutes with 2 minute recovery in between	·     Goal line to 6 yard and back, goal line to 18 and back, goal line to midfield and back etc
Six minute workout		·     Goal line to mid-field and back under 20 sec with 40 second recovery and then go again until 6 are complete
Distance running 2-3 times a day building up to 4- 5 miles
Running hills and stairs
Do short sprints		·     30 yards, 40 yards, 50 yards
Do longer sprints		·     60 yard, 80 yards, 100 yards
DON’T FORGET BALL SKILLS		·     Juggling, Cover progression, passing, dribbling, volleying

 We will be using both test below to assess your fitness level and placement on the team.

Soccer Fitness Testing — 1.5 Mile Test Scores
Gender	Time	Score / Potential Placement
Men	Under 8:45	Superior (Varsity)
Women	Under 9:45	Superior
Men	8:46 – 10:15	Excellent (Varsity)
Women	9:46 – 10: 45	Excellent
Men	10:16 – 12:00	Good (Varsity / JV)
Women	11:16 – 13:00	Good
Men	12:01 – 13:15	Fair (JV / Potential Non-Placement)
Women	13:01- 14:15	Fair
Men	13:16 >	Poor (JV / Potential Non-Placement)
Women	14:16 >	Poor

This page has the following sub pages.

• Footskills
• Soccer Nutrition