Fitness Testing & More!
FITNESS TESTS TO BE CARRIED OUT Week of 18 August
The following fitness tests will be carried out during the first week of training. Most tests will be accomplished on Monday and Tuesday, with a few others into Wednesday. You will need to be prepared to give your absolute best effort on these tests. The Summer Training Programs will train you to excel in all of these tests, but it requires a serious commitment on the part of the player.
Descriptions of Tests (some will have links to video examples or descriptions);
Muscular Strength: Maximum lift or # of 2 Leg Leg Sled Squat, Single Leg Sled Squat, Pull Ups
Agility Tests: 5 – 10 – 5 (20 Yard Agility), T Test
Speed Tests: 20 Yard Sprint, 40 Yard Sprint, Flying 10 Yard Sprint, Flying 20 Yard Sprint
Strength, Power, Agility: 12″ Hurdle 2 Foot Jump 30 Seconds, Multi-Stage Jump Test (12″Hurdle, 2 x 20 Sec), Vertical Leap 2 Feet
Muscular Endurance: 1 Minute Push Up, 1 Minute Sit Up
Anaerobic Running Endurance: 300 Yard Shuttle (12 x 25 Yards, 5 min. rest, then repeat); 200 Yard Shuttle x 2 (8×25 Yards, rest 30 seconds, 8 x 25 Yds)
Aerobic Running Endurance: 2 Mile Run
Training should be very much a 12 month per year proposition in order to maintain and improve your fitness and performance levels. Strong and flexible bodies help maintain an injury free presence, which in turn will allow great performances.
The following 6 documents are a complete training schedule for your use this summer. The “SHS Summer 2008 Training Schedule” gives you a specific training schedule for the entire summer. Follow this schedule and you will be one of the strongest, fastest, and most physically able players in New Hampshire this fall. The remaining 5 documents are the specifics of each section of exercises. Videos of each exercise and the tests will be forthcoming.
SHS Summer 2008 Training Schedule
Movement Preparation & Core Training Spreadsheet
Anaerobic Training Spreadsheet
Field Strength & Agility Spreadsheet
Ball Work NH ODP 7 Minute Drill
Additional exercise regimens that may add to your strength, speed, and power are shown below. Remember, it is imperative to get adequate rest, nutrition, and water throughout your training.
