| Charts to base your achivements on: |
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| Sit-Ups: One Minute High School Varsity Average..35-39 College Average.......................45-49 Elite Athlete Average..............55+ U.S. Women's Soccer Team.....61.5 Top Scorer on the U.S. Team..75 |
| Push-Ups: Exhaustion High School Varsity Average..... 18-20 College Average.......................... 24-26 Elite Athlete Average................. 30+ U.S. Women's Soccer Team....... 51.5 Top Scorer on the U.S. Team.... 72 |
| Average Distance Covered: Position Distance Forwards.................. 6 miles Midfielders............... 6.9 miles Backs........................ 5.5 miles Sweepers................... 3.8 miles Goalkeeper................. 2 miles |
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| 12 Week Fittness Guide |
| We will again have fittness testing the first and third sessions of tryouts. The #1 way to be ready for tryouts and the fittness testing on Aug. 9th-12th is to follow this program as closely as possible. I will expect better scores on everything this year b/c this program has been put on-line in more than enough time for the start date of the program on MAY 10TH. To be considered for varsity you need your average rank to be in the top 41%. So, if 55 players tryout you need to be ranked in the top 22 to be considered for varsity. |
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| FACTS ABOUT THE PROGRAM |
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| This program is not something that I've just made up. This program comes directly from a coaching clinicI attended a the University of Notre Dame. The Notre Dame Women's team uses this every year to prepare for thier season. I've only changed goal times to fit your age. |
| You are hopfully playing club soccer somewhere. If this is the case then understand that parts of the program can be subsituted for things that you are doing in training. i.e. ball work, passing progression, sprints, ect. |
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| Do not neglect to do the ball work. These are put in there to sharpen your technical skill. |
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| The #1 way to impress the coaching staff at tryouts is to come into tryouts in shape and place high on all the fitness testing areas. The reason for this is that the entire coaching staff is looking for dedication, work ethic, and self motivation. Nothing shows us those things like fittness testing and what you do in the off-season. |
| Click the 12 Week Calendar link below to check out the program. The program is simple to follow b/c it is broken up into days for you. Every 3 weeks the program gets harder.Just click on the activity listed on that day and follow the directions. The easiest way to do this is to print off the calendar and all the activities. |
| Try to get a group together to do this program. Help each other stay motivated! |
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| PRE-SEASON |
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| "The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching." -Anson Dorrance Our goal is always to win a championship, to do this we need visions of champions on this team. What you must figure out is if you are willing to prepare like a champion. A good test to see if you are willing to give everything to become a champion is to ask youself if the above quote describes YOU! No matter what others' opinion of this program is you must not be embarassed to train and become a champion! |