Testing & Running Plan
Testing 2024
During Pre-season this year we will be administering the following tests. At the end of testing we will rank you against each other and post the results so you can see how you compare to your teammates. Your fitness level is the foundation we will build the rest of the season on – our expectations are high – let’s make our house as strong as we can!
Fitness Tests:
YOYO ETL2 Endurance Test - https://itunes.apple.com/us/app/beep-fitness-test/id549713438?mt=8.
Push Ups - 100 in 2 sets or less.
- Pull Ups - as many as you can do
40 yard dash – as fast as you can go!
Illinois Agility Test - 15.2 seconds or less.
The soccer skill tests will be:
Soccer Tests: taken from iSoccer and the national standards project, each test is done for 20 seconds:
http://www.isoccer.org/Default.aspx which is free to register!
-Toe Taps
-Foundations
- Composite score for juggling preferred foot and then non-preferred foot
(no heading)
- Composite score for dribbling/change of pace w preferred foot and non-preferred foot
http://www.youtube.com/watch?v=l6VoouYDsqA&list=PL5C6BC07529E6960E&index=7&feature=plpp_video
(we'll just count how many times they get to other side and back in figure 8, no point system.)
- Change of direction from above
- Composite of first touch preferred and non preferred
In addition to lifting weights 3X a week (or body weight training) you should also be running 3X a week Beginning June 20th:
Week #
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7,8
Day 1
1 Minute Hard/1 minute Easy
--2 Sets of 4 (8 minutes straight) with 2 minutes rest between
300 Yard Shuttle (Sprint out 25 yards and Sprint Back - do this 5 times:)
--4 Sets with 3 minutes rest between each
Day 2
30 Seconds Hard & 4:30 Min Moderate
--2 Sets w/1 minute rest between
1 Minute Hard/1 minute Easy
--3 Sets of 4 (8 minutes straight) with 2 minutes rest between
300 Yard Shuttle (Sprint out 25 yards and Sprint Back - do this 5 times:)
--5 Sets with 3 minutes rest between each
Ladder Shuttle Drill 5-10-15-20-25
2 Sets of 4 with 90 seconds rest between sets
Day 3
30 Seconds Hard & 4:30 Min Moderate
-- 3 Sets w/1 minute rest between
1 Minute Hard/1 minute Easy
--4 Sets of 4 (8 minutes straight) with 2 minutes rest between
300 Yard Shuttle (Sprint out 25 yards and Sprint Back - do this 5 times:)
--6 Sets with 3 minutes rest between each
Ladder Shuttle Drill 5-10-15-20-25
2 sets of 5 with 1 minute rest between sets
100 Yard Sprints
Ladder Shuttle Drill 5-10-15-20-25 (sprint out 5 and back, 10 and back, 15 and back, 20 and back, 25 and back)
2 sets of 3 with 2 minutes rest between sets.
100 Yard Sprints
6 100 yard sprints with 1 minute rest between each
150 yard Shuttle (Sprint out 25 yards and Sprint Back - do this 3 times:)
2 Sets of 4 with 60 Seconds rest between sets
100 Yard Sprints
8 100 yard sprints with 1 minute rest between each
10 100 yard sprints with 1 minute rest between each
150 yard Shuttle (Sprint out 25 yards and Sprint Back - do this 3 times:)
150 yard Shuttle (Sprint out 25 yards and Sprint Back - do this 3 times:)
Pre- Season Tuneup - MPA no Contact Period
2 Sets of 5 with 45 Seconds rest between sets
2 Sets of 6 with 30 Seconds rest between sets