UCCS Women s Soccer Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

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1 UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests

2 Daily Record Sheet Sunday Monday Tuesday Wednesday Thursday Friday Saturday May June July August Report to Preseason

3 May 2012 Forwards and Defenders Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day off - Rest and recover from weekend matches Finals Week - Active Rest in all areas ) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week FORWARDS AND DEFENDERS

4 June 2012 Forwards and Defenders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for June: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week FORWARDS AND DEFENDERS

5 July 2012 Forwards and Defenders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for July: 1) Agility 3x/week 2) Acceleration Training 2-3x/week 3) Ball Touches 3x/week Forwards and Defenders

6 August 2012 Forwards and Defenders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for August: 1) Agility 3x/week 2) Acceleration Training 3x/week 3) Ball Touches 3x/week Forwards and Defenders

7 May 2012 Center Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day off - Rest and recover from weekend matches Finals Week - Active Rest in all areas NOTES for May: 1) Agility 2 x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week CENTER MIDFIELDERS

8 June 2012 Center Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for June: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Center Midfielders

9 July 2012 Center Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for July: 1) Agility 2x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Center Midfielders

10 August 2012 Center Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for August: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Center Mids

11 May 2012 Outside Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day off - Rest and recover from weekend matches Finals Week - Active Rest in all areas NOTES for May: 1) Agility 2 x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Outside Midfielders

12 June 2012 Outside Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for June: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Outside Midfielders

13 July 2012 Outside Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for July: 1) Agility 2x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Outside Midfielders

14 August 2012 Outside Midfielders Sunday Monday Tuesday Wednesday Thursday Friday Saturday NOTES for August: 1) Agility 2x/week 2) Acceleration Training 1x/week 3) Ball Touches 3x/week Outside Mids

15 Conditioning Workouts Endurance Training: Pick one of the following workouts on your endurance day. You can only do one activity every 3 workouts so you must mix it up and do the harder workouts. Remember - push yourself, you must come into preseason camp in shape. Exercises Repetitions Recovery Time Notes Recovery Run 1 Good Stretch Nice slow pace. Minimum length of 1.5 miles. Point is to recover and push lactic acid out of muscles. 2 mile Run 1 Good Stretch 2 types: Run without time, mental training to push yourself without a clock; Time yourself to reach the team standards (less than15 minutes closer to 14 minutes for field players) Fastest Mile 1 Stretch and Acceleration Training Timed mile keep your marks on record to see improvement. Push yourself every time you run this option! Interval Training: This is the most realistic/easiest to translate to the real game of soccer. Commit to proper take off form, really change pace from the sprints to the jogs and push your metal game up a notch. Exercises Repetitions Recovery Time Notes 120 s s 5-10 Sprint, Jog, Walk 10 1 min back to start Paced walk across midfield Always moving Walk = recovery Timed full field sprint (our field 120 yards long). Make it to the other end under 18 seconds/sprint. Recover with a jog back to the start line under 1 minute. Start the next sprint at the end of the recovery minute. Using half of the field for one runner(1) and other half for partner(2) 1 starts with a half field sprint while 2 walks across the midfield at a pace to meet 1 at opposite corner of midfield line and sideline. When they meet, 2 takes off on sprint and 1 walks back across midfield line. Repeat. Start at one corner of the field. Jog the sideline to opposite end of the field. Walk across the end line to other corner. Turn and with proper acceleration/take off form sprint the diagonal of the field back to the starting point. Forward 4 Pack 1 Jog = Recovery Using 1/2 the field. Start where midline meets sideline. Jog all 4 sides, this should return you to your starting pt. Once back at Forward 6 Pack 1 Jog = Recovery Using the entire field (6 sides: Midline to end line, end line, end line to midline, etc.) Jog all 6, Progress: Sprint 1, Jog 5 Sprint 2, Backward 6 pack 1 Jog = Recovery See above description, just reverse it. Big Ugly 1 Built in 4 Progressive intervals and 4 regressive intervals. Start at corner of field 1)Jog to the midline 2)Sprint to End line 3)Jog Diagonally to opposite corner of field 4)Sprint sideline to end line 5) Jog diagonally to opposite corner, turn and cont. to jog to midline 6) Sprint to end line, turn and cont. sprint diagonally to opposite corner 7) Jog sideline to other end line, turn and cont. jog diagonally to opposite corner 8) Sprint sideline, turn and cont. sprint to opposite corner 9) go back down in reverse...all steps.

16 Conditioning Workouts Acceleration Training: These exercises are to help you use proper take-off form, turn your feet over quickly and accelerate your first steps. If you can do them well, up it and put the actions into your game. It doesn t matter how well you can do this unless you translate it to the match! Exercises Repetitions Recovery Time Notes Seated Arm Swings 3 x 20 sec - Seated on ground: reach back as if pulling tissues from your back pocket and throwing them forward full arm swinging movements as fast as possible. Machine Guns 3 x 30 sec 1 min. Falling Starts Walk back to start Standing straddling a line. Pick your feet up off the ground and put them down as fast as possible while staying in place. Make sure you sitting down bent at all joints and staying low. Make sure you don t just move your ankles really make sure you clear the ground! Standing in place, lean forward until you fall. Once you have to catch yourself: put your head down, drive your arms and turn your feet over as fast as possible. Sprint for 10 yds. To see progress count the number of touches in the first 5 yards. Moving Start (aka fat man jog ) Long Rest Keep form Pick a line. Jog around behind the line within 10 yards at a slow pace. Turn and approach the line. Once at the line (your starting point) do everything you would with a falling start but you have to be disciplined enough to GET LOW on your own. Ladders 3 times through/action Walk back to start 1 foot each square, 2 feet each square, Side Step through left and right and 1 foot in each/2 feet, Ski Jumps, High Knees, Bunny Hops, 2 ahead 1 back, 2 feet in 2 feet out, Do all the others Backwards! Track Starts Long Rest Hands on ground feet staggered front/back. When set, ready to go DECIDE to start while staying low. Turn over your feet as fast as possible. Keep your head down. Pump your arms. Slowly stand up to full sprint. Keep sprints short work on takeoff Sprint Workouts: Use these exercises to help train quick sprints in successive repetitions. Your lungs will adjust to low recovery time between sprints and you w ill be able to keep proper take-off form for all sprints during a match (this takes mental discipline). Exercises Repetitions Recovery Time Notes Helter Skelter 10 times 45 seconds Set-up a circle of 10 cones. Put another in middle. Start at a cone. Sprint to center cone. Delay enough to switch directions and sprint out to next cone. Continue to all cones until back at start. 20 Yard Sprints 20 Slow walk back Use good Acceleration Training take off Sprint 20 yards. Time your sprint. 40 Yard Springs 15 Slow walk back Use good Acceleration Training take off Sprint 40 yards. Time your sprint. Supper Shuttle 15 Slalom 15 Set 4 cones in a cross formation 10 yds apart in every direction. Put in center cone. (1)Backwards to center (2) shuffle to right cone (3)shuffle back to center -facing same way (4)Sprint forward (5) Backward to center (6) side shuffle out (7) shuffle back face same direction (8) Turn and Sprint to start Place 10 cones 5 yards apart. Weave in and out as fast as possible (do not go over the cones, establish your feet on each side, going around the cone). Add a ball for touches.

17 Endurance Week 4 setx15 reps at 60-65% May 13 19, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free Weights set 4 Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: set 4 Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: set 4 Upper Body Bicep Curls Reps: Weight: Body Weight Notes: Reps: Weight: Body Weight TRX System " " " " Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight " " Body Weight to Exhaustion " " Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight " " " " set4 " " Rows Reps: Weight: Body Weight Reps: Weight: Body Weight " " " " set 4 " " Only 2 sets, light wt. Lateral Raise Reps: Weight: Reps: Weight: Only 2 sets, light wt. Front Raises Reps: Weight: Reps: Weight:

18 Endurance Week May 13 19, 2012 Lower Body Front Lunges Reps: Weight: Free Weights or TRX set 4 Swiss Ball Flexor Curl Reps: Weight: set 4 Back Lunges Reps: Weight: set 4 Swiss Ball Hamstring Curls Reps: Weight: set reps Split Jumps Reps: Weight: NONE Weight: NONE Notes:

19 Strength Week 3 setx8 reps 70% adding wt. each set May 20 26, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Body Weight Reps: Weight: Body Weight TRX System add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Rows Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Only 2 sets - same weight Lateral Raise Reps: Weight: Reps: Weight: free weights Only 2 sets - same weight Front Raises Reps: Weight: Reps: Weight: free weights

20 Strength Week May 20 26, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 45 degree Lunges Reps: Weight: Back Lunges Reps: Weight: 10 reps. Explosive! Split Jumps Reps: Weight: You can also use the TRX Swiss Ball Hamstring Curls Reps: Weight: Notes:

21 Strength Week 3 setx8 reps 70% adding wt. each set May 27 June 2, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Body Weight Reps: Weight: Body Weight TRX System add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Rows Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Only 2 sets - same weight Lateral Raise Reps: Weight: Reps: Weight: free weights Only 2 sets - same weight Front Raises Reps: Weight: Reps: Weight: free weights

22 Strength Week May 27 June 2, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 45 degree Lunges Reps: Weight: Back Lunges Reps: Weight: 10 reps. Explosive! Split Jumps Reps: Weight: You can also use the TRX Swiss Ball Hamstring Curls Reps: Weight: Notes:

23 Power Week 3sets x 5reps 90-95% June 3 9, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Reps: Weight: Free Weights Triceps Reps: Weight: Reps: Weight: Chest Press Reps: Weight: Reps: Weight: EXPLOSIVE MOVE- MENTS Rows Reps: Weight: Reps: Weight: Lateral Raise Reps: Weight: Reps: Weight: Front Raises Reps: Weight: Reps: Weight:

24 Power Week June 3 9, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 1 Set with Weight Split Jumps Reps: 15 Weight: 45 degree Lunges Reps: Weight: 1 Set, use appropriate box height Box Jumps Reps: 15 Weight: Back Lunges Reps: Weight: 1 Set, Must have correct form In-Depth Jumps Reps: 15 Weight: Swiss Ball Hamstring Reps: Weight: Notes:

25 Endurance Week 4 setx15 reps at 60-65% June 17 23, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free Weights set 4 Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: set 4 Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: set 4 Upper Body Bicep Curls Reps: Weight: Body Weight Notes: Reps: Weight: Body Weight TRX System " " " " Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight " " Body Weight to Exhaustion " " Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight " " " " set4 " " Rows Reps: Weight: Body Weight Reps: Weight: Body Weight " " " " set 4 " " Only 2 sets, light wt. Lateral Raise Reps: Weight: Reps: Weight: Only 2 sets, light wt. Front Raises Reps: Weight: Reps: Weight:

26 Endurance Week June 17 23, 2012 Lower Body Front Lunges Reps: Weight: Free Weights or TRX set 4 Swiss Ball Flexor Curl Reps: Weight: set 4 Back Lunges Reps: Weight: set 4 Swiss Ball Hamstring Curls Reps: Weight: set reps Split Jumps Reps: Weight: NONE Weight: NONE Notes:

27 Strength Week 3 setx8 reps 70% adding wt. each set June 24 June 30, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Body Weight Reps: Weight: Body Weight TRX System add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Rows Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Only 2 sets - same weight Lateral Raise Reps: Weight: Reps: Weight: free weights Only 2 sets - same weight Front Raises Reps: Weight: Reps: Weight: free weights

28 Strength Week June 24 30, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 45 degree Lunges Reps: Weight: Back Lunges Reps: Weight: 10 reps. Explosive! Split Jumps Reps: Weight: You can also use the TRX Swiss Ball Hamstring Curls Reps: Weight: Notes:

29 Strength Week 3 setx8 reps 70% adding wt. each set July 1 7, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Body Weight Reps: Weight: Body Weight TRX System add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Rows Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Only 2 sets - same weight Lateral Raise Reps: Weight: Reps: Weight: free weights Only 2 sets - same weight Front Raises Reps: Weight: Reps: Weight: free weights

30 Strength Week July 1 7, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 45 degree Lunges Reps: Weight: Back Lunges Reps: Weight: 10 reps. Explosive! Split Jumps Reps: Weight: You can also use the TRX Swiss Ball Hamstring Curls Reps: Weight: Notes:

31 Power Week 3sets x 5reps 90-95% July 8 14, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Reps: Weight: Free Weights Triceps Reps: Weight: Reps: Weight: Chest Press Reps: Weight: Reps: Weight: EXPLOSIVE MOVE- MENTS Rows Reps: Weight: Reps: Weight: Lateral Raise Reps: Weight: Reps: Weight: Front Raises Reps: Weight: Reps: Weight:

32 Power Week July 8 14, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 1 Set with Weight Split Jumps Reps: 15 Weight: 45 degree Lunges Reps: Weight: 1 Set, use appropriate box height Box Jumps Reps: 15 Weight: Back Lunges Reps: Weight: 1 Set, Must have correct form In-Depth Jumps Reps: 15 Weight: Swiss Ball Hamstring Reps: Weight: Notes:

33 Strength Week 3 setx8 reps 70% adding wt. each set July 29 August 4, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Body Weight Reps: Weight: Body Weight TRX System add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Rows Reps: Weight: Body Weight Reps: Weight: Body Weight add 5 lbs. add 5 lbs. add 5 more lbs. add 5 more lbs. Only 2 sets - same weight Lateral Raise Reps: Weight: Reps: Weight: free weights Only 2 sets - same weight Front Raises Reps: Weight: Reps: Weight: free weights

34 Strength Week July 29 August 4, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 45 degree Lunges Reps: Weight: Back Lunges Reps: Weight: 10 reps. Explosive! Split Jumps Reps: Weight: You can also use the TRX Swiss Ball Hamstring Curls Reps: Weight: Notes:

35 Power Week 3sets x 5reps 90-95% August 5 11, 2012 Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight: Free weights Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight: Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight: Upper Body Bicep Curls Reps: Weight: Reps: Weight: Free Weights Triceps Reps: Weight: Reps: Weight: Chest Press Reps: Weight: Reps: Weight: EXPLOSIVE MOVE- MENTS Rows Reps: Weight: Reps: Weight: Lateral Raise Reps: Weight: Reps: Weight: Front Raises Reps: Weight: Reps: Weight:

36 Power Week August 5 11, 2012 Lower Body Front Lunges Reps: Weight: Free Weights 1 Set with Weight Split Jumps Reps: 15 Weight: 45 degree Lunges Reps: Weight: 1 Set, use appropriate box height Box Jumps Reps: 15 Weight: Back Lunges Reps: Weight: 1 Set, Must have correct form In-Depth Jumps Reps: 15 Weight: Swiss Ball Hamstring Reps: Weight: Notes:

37 Fitness Tests for UCCS Women s Soccer The fitness tests are done throughout the season (i.e., preseason, postseason and spring season) to determine one s athletic ability and general physical fitness. Once a beginning point has been established, reasonable and appropriate goals can be set for each individual player. Tests of Athleticism (Athletic Ability) - Sit-Ups - Push-Ups - 20 Yard Pro Agility Run - 20 and 40 Yard Sprint - T Test (aka:40 Yard Technical Test) - Box Drill Fitness Test - Illinois left and right Tests of Fitness (Physical Fitness) - Vertical Jump - 3 Hop Test - Timed 2-Mile s x10 under 18 sec. Sit-Ups: One minute timed test. Partner holds down feet and hands are locked behind the head. Start in the up position and elbows must touch the knees and shoulders must touch the ground each repetition. (x2) Push-Ups: One minute timed test. Start in the up position with head and feet in a straight line. Chest must touch the ground and return to fully extended elbows each repetition. (x2) 20 and 40 Yard Sprint: Need two timers. Begin with a standing start and start time on the player s first movement. Time the split at the 20 and 40 yard marks. (x3) 120 Yard Sprints: This is an interval training system based off a 1 minute cycles. Start at one end of the field. Sprint the entire length to the touch line in under 18 seconds. Return to the start within the remaining 42 seconds. Repeat 10 times without taking a break from the intervals. Once back on the starting line do the next sprint as soon as the 42 second recovery time has lapsed. 20 Yard Pro Agility Run: Start with 3 cones each spread out representing 0 yards, 5 yards and 10 yards. Begin by straddling the 5 yard cone (sideways) and sprinting to the 10 yard cone, back to the 0 yard cone and to the 5 yard cone to finish. (x2) T Test: Player must touch all cones except start/finish cone with their hand before moving on. Start at the bottom of the T sprint to cone straight ahead. Turn left and shuffle to the next cone. Face forward when shuffling /sidestepping (i.e. so your left foot leads to the left and your right foot to the right). Do not cross your feet over one another. Shuffle right to the furthest cone. Finish by shuffling back to the center cone, touch it with your hand and run backward to the starting cone. Stop the clock as player s foot crosses first cone. (x3) Box Drill: See diagram (x2) Illinois Agility Test: See Diagram Must start from left and switch and start from right for 2 different times. Vertical Jump Two Foot Standing Jump: Need a Vertek or wall with chalk and tape measure. Player will stand slightly behind the vertex and jump using two foot takeoff (no approach steps). Knock Vertek or mark chalk on wall. (x3) 3 Hop Test: Standing long jump with three reciprocal jumps (no stops). Measure from the start to the closest heel. Record the best distance. (x3) TEAM STANDARDS: Timed 2-Mile: Trying for fastest time. Pace your run to finish the entire course strong. Sprint in at the end if possible. Players must finish the course under 15 minutes. (x1) Juggling: Must be able to juggle 50 consecutive times with the ball on your feet. Preferably no spin and able to get the ball up with either foot

38 Agility T-Test Fitness Tests for UCCS Women s Soccer Box Drill Agility Test Illinois Agility Test (Left and Right ) Std. Agility Run Ratings (seconds) Rating Males Females Excellent < 9.5 < 10.5 Good Average Poor > 11.5 > 12.5 Description / Procedure: Set out four cones as illustrated in the diagram above. Start at cone A. On subjects 1st movement time starts, sprint to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A. Description / procedure: Four marker cones are placed 10 yards apart in a square configuration (see diagram). The player starts by getting down in a three-point stance next to Cone 1. On the command 'Go', he sprints to cone 2, then shuffles sideways to cone 3. From there you back-pedal to cone 4 and finish by turning and sprinting through and finishing at cone 1. The athlete must go around the outside of each cone. Agility Run Ratings (seconds) Rating Males Females Excellent <15.2 <17.0 Good Average Fair Poor >18.3 >23.0 Description: The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart.

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