Fitness

Fitness

Being match fit will help players perform better, reduce the likelihood of an injury, and will give you an edge when playing.  Fitness should be a continual focus throughout the year.  Your training should include aerobic (i.e. long continuous running), speed and recovery (120's, ladders, Ajax Shuttle, Beep Test), agility (Star Drill, 5-10-15 Shuttle), and strength (weight training, push-ups, sit-ups, planks).  Below are documents for you to use to help with your soccer fitness (click on specific title to view).   Record your training and preparation throughout the off-season to help you get ready for high school soccer.  The specific tests may or may not be assessed during try-outs are highlighted in the document titled Fitness Tests and are the ones listed below.

Varsity candidates should be able to complete the following fitness standards

• 12 minute run: + 6 1/2 Laps around standard track

• 300 Yard Shuttle - sprint 50 yards down and back 3 times < 60 seconds (55 seconds or less is the goal)

• 120's: 7 out of 10 without a miss to the end line

• Push-ups: 25 or more

• Sit-ups: 50 or more

• Star Drill: 22 seconds or less (10 x 10 yard grid)

• Beep Test/Yo-Yo Test: Level 10.5 or greater