UHS Women's Soccer Tryouts

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FALL 2019 Tryouts

Monday, 8/12/19 – FIRST DAY OF TRY OUTS

8/12/19 THROUGH 8/16/19 UNLESS CHANGED BY COACH

THERE ARE TWO TRAINING SESSIONS PER DAY!

Morning – 7:30 AM to 9:30 AM @ the Stadium Turf

Afternoon – 5:30 PM to 7:30 PM @ the Bus Garage

FALL SPORTS PHYSICALS - Fall Sports Physicals and Paper work Must be in before Tryouts.

Registration is on the UHS Athletics Site

The Physical must be DATED after 6/1/2019 to be valid for this Fall

***First Tryout Session is before office staff gets in***

DO NOT WAIT UNTIL THE FIRST DAY AND THINK THAT YOU WILL BE ABLE TO TRAIN IN THE MORNING SESSION…

TAKE CARE OF THIS BEFORE THE WEEK OF 8/06 TO BE COMPLIANT AND CLEAR FOR TRYOUTS!

Link to UHS registration for Fall Sports

https://uhs.ucfsd.org/athletics

Manchester United Fitness Test

The Test:

Continuous runs of 200 yards (100 yds down and back) every 60 seconds with the added parameter that the first 100 yards has to be run in 27 seconds or less/ repeated 8X to achieve a passing score.

Examples of failing the test:

Run # 6: first 100 yards takes 30 seconds (your score will be level 5)

Run # 8: it takes you 70 seconds to run the 200 yard distance (your score will be level 7)

Final reminder….there are no breaks between runs….. every 60 seconds you are running the 200 yards and also running the 1^st 100 in 27 sec or less…..if you run the 200 yards in 40 seconds, you get 20 seconds rest, and then you go again…..it’s a test of stamina, soccer like in its parameters….

UHS SOCCER COACHING STAFF

2019 Running Schedule: Time to start training
The following should be done over a 7 week period and run at least 3, but no more than 5, times per week. Use a track or run around a soccer/football field. Beginning this program the week of June 26th will allow you to finish by tryouts. Good luck.

Week 1

Do a warm up lap and stretch; then do 6 laps as follows: run the straight-aways and walk the turns. The first lap should be done at ¾ speed, the rest at full speed. Do a cool-down walk/jog.

Week 2

Warm up followed by 6 laps as in 1 above, but jog the turns. Always cool-down and stretch.

Week 3

Warm up followed by 7 laps of run and jogs. Cool-down jog and stretch.

Week 4

Warm up followed by 7 laps as follows: Run full lap, walk lap to complete 7 laps. Cool-down jog.

Week 5

Warm up followed by 8 laps as follows: Run straights, jog turns. Cool-down jog and stretch.

Week 6

Warm up followed by 8 laps as follows: Run full lap, walk ½, jog ½. Cool-down jog/stretch.

Week 7

Warm up followed by 7 laps as follows: Run full lap, jog lap. Always Cool-down jog and stretch.

Your “runs” should be 90% of your sprint speed ( once you get conditioned ). Having a partner to push you along will help. Make sure you stretch and hydrate. Conditioning requires commitment. Stick to this schedule and you will be ready for tryouts.

The Wall Ball Workout

Players interested in improving their touch, do the following "500+ touches in 20 minutes" wall ball area workout before or after your running sessions:

Wear sneakers and use the wall behind the Middle Mchool. Make sure you use a ball that you don't mind damaging.

1. Alternating one touch: stand about 6-8 yards from the wall and push pass ( open foot ) the ball to wall alternating right and left feet, medium pace on the pass, (3 minutes).

2. Alternating two touch: stand about 10-12 yards from the wall and push pass ball ( medium pace) to wall with right foot then upon return collect with other foot on first touch then pass back to wall with same foot; continue alternating ( left- right ) keeping the ball close on the first touch, ( 3 minutes ).

3. Collecting driven balls: stand about 15-18 yards from wall and send a driven ball low to wall at fast pace and collect in one-touch upon return, try to focus on dropping the ball at your feet on the collection, alternate in some weak foot driven balls to work on your weaker foot, ( 3 minutes).

4. Target practice: stand about 20-22 yards from wall and pick out a spot on the wall to hit ( about 6-8 feet up), send driven ball and try to hit target, count how many you hit in a row, alternate three with strong foot to one with weaker foot, ( 3 minutes).

5. Air ball collection: stand about 7 yards from wall and toss ball up about 20 feet off the wall and collect in one-touch with various surfaces (top of foot, thigh, chest), try to have the ball drop down on first touch, ( 3 minutes).

6. Throw-in power builder: stand about 15-18 yards from wall ( at the large crack on surface ) and with feet parallel (next to one another- few inches apart), throw ball against wall and collect return with your body, try to increase your velocity on the throw so it gets back to you from the wall on one bounce, make sure your throws are reaching the wall at about 8 feet high or lower, ( 3 minutes).

7. Multi-touch dribbling: on the blacktop at the wall you are working at, dribble with ball touching it every other step with same foot, begin with right then go to left, go at a moderate pace until you are comfortable with the speed of the ball on the surface, use both the inside and outside of both feet as you progress to more control.