Boys Junior Varsity Soccer, Boys Varsity Soccer · 2015 Boys Soccer Tryout Physical Fitness Test


GRC Boys Soccer

Tryout Requirements

 

The following physical fitness requirements are to be met during 2015 soccer tryouts. GRC Boys soccer has implemented a strength training program in January 2015 and will continue until tryouts. The months of May and June will be dedicated for Cardio training. Both sessions have been implemented to get potential players ready for the upcoming season.

 

Coach Ridener

 

 

Tryout Day 1

Cardinal Run

Set Up:  2 mile run on the track Method:  8 laps around the track Goals:  Finish 2 miles in 14:30 minutes Fitness Guide:

  • If you run 2 miles in 13:30 minutes or less your level of fitness is good.
  • If you run 2 miles 13:31-14:30 minutes your level of fitness is decent, but you must work harder to improve your stamina.
  • If you run 2 miles in a time greater than 14:30 minutes then you have problems with your fitness.Set Up:  Place a marker for a start line and another marker out 25 yards Method: Run out and back to the marker 6 times.  Record your time.  Rest 5 minutes and repeat. Goals:  Finish both runs in 80 seconds or less Fitness Guide:  If your time on the second run is significantly different from the first, then your base needs work.  As you get fitter, you should decrease the rest periods between the 2 runs.Method:  Complete as many sit ups as possible in a 1 minute time period.Method:  Complete as many push-ups as possible in a 1 minute time period.120’sStinkers – 240-Yard Shuttle RunSit UpsPush UpsTryout Day 3Set Up:  1 mile run on the track Method:  4 laps around the track Goals:  Finish 1 mile in 8 minutes, 30 seconds Fitness Guide:
  • Mile run
  • Method:  Complete as many push-ups as possible in a 1 minute time period.
  • Method:  Complete as many sit ups as possible in a 1 minute time period.
  • Set Up:  Place a start marker and a marker 40 yards from the start. Method:  Run out to the marker and back three times. Record your time. Rest 1 minute. Repeat 3 times.  Combine 3 total times. Goals:  Finish runs having your total times adding up to less than 165 seconds.
  • Set Up:  120 yard field Method:  Sprint the length of the soccer field in 18 seconds, jog back in 30 seconds and then 1 minute rest.  Repeat 7 times. Goals:  Finish in required time.
  • Tryout Day 2
  • Push Ups
  • Sit Ups
  • 300-Yard Shuttle
  • If you run 1 mile in 6:00 minutes or less your level of fitness is good.
  • If you run 1 mile 6:01-7:00 minutes your level of fitness is decent, but you must work harder to improve your stamina.
  • If you run 1 mile in a time greater than 8 minutes, 30 seconds then you have problems with your fitness. Set Up:  Put a cone down as a starter marker and then place 5 cones in a line with a distance of 5 yards between each cone. Method:  Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. Goals:  Finish 6 sets of runs in 31 seconds or less with a rest period of 29 seconds between each set. Fitness Guide:
  • 150 Yard Shuttle Run
  • If you cannot make 5 shuttles in the time limit you have a fitness problem
  • 5 Shuttles completed = good level of fitness
  • 6 Shuttles completed = excellent level of fitnessSet Up:  Put a cone down as a starter marker and then place a cone 20 yards away and a second cone 40 yards away. Method:  Sprint from the starter marker all the way through the 40 yard line cone, recording times at both the 20 yard cone and the 40 yard cone. Goals:  Finish in fastest time.
  • 20-40 Yard Sprint

 

 

GRC BOYS SOCCER

2015 TRYOUTS PHYSICAL FITNESS TEST

 

TRYOUT DAY 1

  • 2 MILE RUN TO BE COMPLETED IN 14:30
  • SHUTTLE RUN (2 SETS COMPLETED AT 80 SECONDS EACH)
  • SIT-UPS: 40 IN 60 SECONDS
  • PUSH-UPS: 30 IN 60 SECONDS

 

TRYOUT DAY 2

  • 120’s: TO BE COMPLETED IN 13 MINUTES
  • 240 SHUTTLE RUN: TO BE COMPLETED IN 2 MINUTES, 45 SECONDS.
  • SIT-UPS: 40 IN 60 SECONDS
  • PUSH-UPS: 30 IN 60 SECONDS

 

TRYOUT DAY 3

  • 1 MILE RUN IN 8 MINUTES, 30 SECONDS
  • 150 YARD SHUTTLE RUN: 6 SETS COMPLETED IN 12 MINUTES
  • 20 YARD SPRINT IN FASTEST TIME
  • 40 YARD SPRINT IN FASTEST TIME