OLENTANGY LIBERTY GIRLS SOCCER SUMMER FITNESS
"Luck is what happens when preparation meets opportunity."
DAY
OPTION 1
OPTION 2
1
½ mile warm up
10X120yds
½ mile cool down
½ mile warm up
Beep Test
½ mile cool down
2
2 mile <15:30
3 mile < 25 minutes
3
1 mile warm up
300 yard shuttle
1 mile cool down
1 mile warm up
50 yard cone drill
1 mile cool down
4
3 mile challenge run <23:30
Fartlek run
5
1 mile warm up
40 yard shuttle
1 mile cool down
1 mile warm up
50 yard cone drill
1 mile cool down
6
30 minutes cardio your choice
30 minutes cardio your choice
Fitness Tests you will take during tryouts
There are 3 fitness tests below that have stars next to them with specified times: 120’s, Beep Test and 2
mile. These are the fitness standards that are recommended you meet by tryouts. If you do the above
workouts you will have no problem meeting these standards.
120’s
You will run a total of ten 120 yd sprints. The length of a soccer field is 120 yds, if you do not have one
readily marked, you can step off 120 between any two markers you would like to use. The following is
the progression you will be expected to perform during tryouts.
Shuttles #1-6 go out in 18 seconds, with 60 seconds to get back to start.
Shuttles #7-10 go out in 20 seconds, with 60 seconds to get back to start.
The goal is to make every shuttle run in the allotted time.
Beep Test
You can find audio file on the website to download onto ipod or burn a CD.
The Yo Yo Endurance Test Level 1 is designed to test your soccer endurance. To perform the test, first
download the MP3 file above and put it on your music device of choice. Next, place two cones (or
markers) exactly 15 yards apart from one another. The set-up for the test is complete.
The object of the test is to run as many times back and forth between the two markers until can not
make the times any more. You will time your runs based on the timing of the beeps. The test will start
slowly and then increase in speed so try and find the pace to save energy. The test ends when you miss
two consecutive runs (do not get to the cone before the beep). If you are confused, look it up on
youtube to see how it is done.
The goal is to reach level 10.
2 mile
Not much explaining to do here.
The goal is to complete this in less than 16 minutes.
Explanations of other recommended summer fitness
3 mile Challenge Run
The challenge run is as follows. It can be split into two 1.5 mile pieces. You must make the first 1.5 in at
MOST 12 minutes. The challenge is getting the second 1.5 miles in under 11:30 (30 seconds quicker than
the first) . If you are able to do it in less time, please do so to push yourself. If you are coming in more
than 30 seconds quicker on the last 1.5 then you should be pushing harder the first half.
Fartlek Run
No girls this is not some type of intestinal problem but rather a Swedish word meaning “speed play”.
This is a type of interval run that can be altered as you become more fit. Try to run continuously for AT
LEAST 25 minutes. Below I have given you an example, you can tailor it to your level, but don’t make it
too easy or you won’t be fit come August 1st.
10 minutes easy jog
45 seconds burst of speed (85-90%)
45 seconds recovery (50%)
30 seconds burst of speed (85-90%)
30 seconds recovery (50%)
45 seconds burst of speed (85-90%)
45 seconds recovery (50%)
30 seconds burst of speed (85-90%)
30 seconds recovery (50%)
10 minutes easy jog
2.
Now you are ready to start the test. Please call or e-mail if you have questions.