Summer Workout Packet 

Players if you play another active sport (soccer, lacrosse, basketball, swim team, etc.) your sport practices will replace the workout on that day.  

Heat: On hot days try to workout in the morning or evening when it is cooler.  If working out in the heat, drink more water and take breaks as needed.  

Fitness Test for Tryouts: 

Varsity: Modified Man U Fitness Test: 10 x 100yd sprint with 100yd recovery: 

 Goal 10 laps in 10 min.  Required: 9 laps in 10 minutes.  

Man U Training: Goal is 10 in 10 minutes: 100 yd sprint and 100yd recovery run.

Progression:  No Field: 

Week 1: 5 x 1min: 20 second sprints with 40 seconds recovery jog. + 10 Minute jog.

Week 2: 6 x 1min: 20 second sprints with 40 seconds recovery jog. + 10 minute run. 

Week 3: 7 x 1min: 20 second sprints with 40 seconds recovery jog. + 10 minute run. 

Week 4: 8 x 1min: 20 second sprints with 40 seconds recovery jog. + 10 minute run. 

Week 5: 9 x 1min: 20 second sprints with 40 seconds recovery jog. + 10 minute run. 

Week 6/7: 10 x 1min: 20 second sprints with 40 seconds recovery jog. + 10 minute run. 

If you have a 100yd field do the same progression but week 1 do 5, week 2 do 6 etc. 

*If you google Man U Fitness Test note that we are doing a 10 minute test (modified).  

Sprint Training: 

5 50yd or 10 second sprints

5 25yd or 5 second sprints 

5 10yd or 3 second sprints 

Push-Up Training: Goal is 10 push-ups

Week 1 & 2: Complete 5 push-ups x 3 sets 

Week 2 &3:  Complete 6 push-ups x 3 sets 

Week 4 & 5: Complete 8 push-ups x 3 sets

Week 6 & 7: Complete 10 push-ups x 3 sets 

Or push-up video: https://youtu.be/_UBOxUl0Sl4

*Start in a push-up position, go to knees when you can not do anymore full push-ups.  

Corework:

Week 1 & 2: 15 sit ups, :30sec plank, :30 sec rest. 3 rounds 

Week 3 & 4: 20 sit ups, :45sec plank, :1 min rest. 3 rounds 

Week 5 & 6: 1 min - as many sit ups as possible, 2 min rest, 1 min plank, 1 min rest. 2 rounds. 

Week 7 & 8: 1 min - as many sit ups as possible, 2 min rest, 1 min plank, 1 min rest. 3 rounds.

Run: Want to do more sprints less miles: Use a fitness app, tabata songs or youtube to do: Fartlek run, tabata run or sprint training.  You can replace the mile days with these workouts.   

Stick Skills: 10-20 Minutes 

YouTube, Instagram (Core hockey or Leap Hockey) or on your own.  Passing, hitting with a friend or family member. 

Need More Add: Weight lifting, Tabata, HIIT Workout, Squats, sit-ups, yoga, pilates, Barre, 

Varsity: Passing Man U Fitness 9 laps in 10 minutes is required to make the varsity team.  

*If you have a health situation please let the coach know and we can work that out.