Pre-Season Tune Up

Camden Hills Suggested Pre-Season Fitness Tune Up 2024

Prior to each workout please spend time warming up and doing some dynamic movement/stretching for at least 15 minutes.

August 5th: 30 Seconds Hard & 4:30 Min Moderate  – 4 sets of pushups to failure – abdominal work. Juggle 15 minutes.

August 6th: Repeat 100's – 6 x 100 yard sprints, each in 20 seconds or less, rest 60 seconds between sprints. 10 minute cool down run. Do all iSoccer tests (10-15 minutes).

August 7th : 30 Seconds Hard & 4:30 Min Moderate 

--2 Sets w/1 minute rest between– abdominal work. Juggle 15 minutes.

August 8th: Yoga! Yes Yoga!!! Your body needs it! https://www.youtube.com/watch?v=TB2ISQZ5Mb0

August 9th: OFF

August 10th: 300 Yard Shuttle (Sprint out 25 yards and Sprint Back - do this 5 times:)

--4 Sets with 3 minutes rest between each – 4 sets of pushups to failure – abdominal work. Juggle 15 minutes.

August 11th: Repeat 100s – 8 x 100 yard sprints, each sprint in 20 seconds or less, rest 60 seconds between sprints. 10 min. cool down run. Do all iSoccer tests (10-15 minutes).

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August 12th: Ladder Shuttle Drill 5-10-15-20-25 (sprint out 5 yards and back, 10 yards and back, 15 yards and back, 20 and back, 25 and back)

2 sets of 3 with 2 minutes rest between sets.  4 sets of pushups to failure and – abdominal work. Juggle 15 minutes.

August 13th: https://www.youtube.com/watch?v=eN0BeLyizKg. Do all iSoccer tests (10-15 minutes).

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August 14th: OFF

August 15th: 150 yard Shuttle (Sprint out 25 yards and Sprint Back - do this 3 times:)

2 Sets of 4 with 60 Seconds rest between sets–  4 sets of pushups to failure – abdominal work. Juggle 15 minutes.

August 16th: Repeat 100s – 10 x 100 yard sprints, each sprint in 20 seconds or less, rest 60 seconds between sprints. 10 min. cool down run. Do all iSoccer tests (10-15 minutes).

August 17th: 300 Yard Shuttle (Sprint out 25 yards and Sprint Back - do this 5 times:)

--5 Sets with 3 minutes rest between each4 sets of pushups to failure and – abdominal work. Juggle 15 minutes.

August 18th: OFF

August 19th: First Day of Tryouts!!!  See you at 8:00 a.m.!!!!!!!!!!!!!!!!!!!!!!!!!  Make sure you have your 3 forms with you and a current physical!!!

Skill and Fitness Tests 2024

• 1. YoYO 2

  2. 40 yard Dash

  3. Illinois Agility Test (15.2 second or less)

  4. 100 pushups in two sets (real pushups - ie chest to the ground with your eyes up:).

  5. i-Soccer Toe-Taps

  6. i-Soccer foundations.

  7. i-soccer Juggling test (preffered & non preferred added together)

     1. i-Soccer Change of Pace (preffered & non preferred added together)

     2. i-soccer Change of Direction

     3. i-Soccer first touch passing (preffered & non preferred added together)