Fitness Standards
Standards expected by start of spring training.
1. 2 mile run. Target time: 15:00 minutes.
2. 1 Mile run. Target time: 6:45 minutes
3. 1/2 Mile run. Target time: 3:00 minutes
4. (8) :25/:50's full field runs. Sprint full field :25/ recover full field :50
Note: This run is done in (8) consecutive full field runs. Target: (8) consecutive full
field runs in the time indicated.
Pre-Season Conditioning
1. Work with the soccer ball daily. Work on basic ball skills.
2. Distance. (2) mile run 2 times per week (increase to 3 times per week).
If you are unable to complete the (2) mile run at first, complete it with a
fast pace walk...but finish it. Gradually increase your distance until you can complete
(2) miles without stopping. Increase to 2.5 and work to 3 miles as your fitness level
increases.
3. Sprints. (6) 40 yard sprints 2 times per week...60 sec. rest.
Increase to (8) 40 yard sprints 2 times per week...45 to 60 sec. rest.
Increase to (10) 40 yard sprints 2 times per week...45 sec. rest.
Increase to (12) 40 yard sprints 2 times per week 3/4 speed...45 sec. rest.
Increase to (12) 40 yard sprints 2 times per week full speed...30 sec. rest.
(5) full field sprints in :25 sec. / Jog back to start in :50 sec. Start with a couple and
build to (5). (Workout until you are able to comply with the sprint workout
requirement.)
You will be timed in a two mile run, a 1 mile run, and in 40 yd dash during spring training sessions!
Important:
1. Be sure to stretch properly before and after you run. Warm-up and stretching is very
important for flexibility and to help reduce injury.
2. Drink plenty of fluids when training.
3. Get acclimated to the heat. Be careful not to train in excessive heat.
4. Work with a partner or partners. Work with the ball. Break-in new shoes.
5. Get in shape. Now is the time to get ready for conditioning.
