Soccer - Women's

SVC CARDINAL WOMEN OPEN TRYOUT:

CARDINAL WOMEN'S SOCCER PROGRAM IS HOSTING AN OPEN TRYOUT FOR 2010 SEASON.

Training

1) Always make sure that you spend about 20 minutes before and after activity to stretch. Flexibility is a key component in not only the prevention of injury but it plays a huge role in enhancing performance and longevity in the game as well. Male soccer players need to pay special attention to the hamstrings, groin and hip flexors.

2) Your diet is also key. The food and liquids that you take in give you the fuel necessary to perform at a higher level. Take the time to eat a lot of fresh fruits and fresh vegetables and drink a lot of water in the next month. Stay away from sodas and junk food. Also, the amount of sleep that you get is very important. Trying to train and play on minimal sleep is not going to help your performance.

3) After stretching, run (not jog), 3 miles - 3 times a week. Write down your times and try to better it each time out.

4) After stretching do the 200 yard sprint shuttle 3 times a week. Perform it on opposite days of the 3 mile run. Place a marker at a starting line. Place another one at the 10 yard mark, another at the 20 yard mark, 30 yard mark and 40 yard mark. Sprint to the 1st cone and back, out to the 2nd and back, out to the 3rd and back and out to the 4th and back. (The total distance covered is 200 yards.) You must try and make it in 36 seconds or less! Rest for exactly 3x36 seconds = 108 seconds, no more and then go again. Repeat 8 times for the first two weeks. The next two weeks do the same activity but decrease the rest to exactly 72 seconds. Repeat 7 times.

5) Do at least 500 sit-ups and 200 push-ups daily. Vary type.

6) Play with the ball at least 45 minutes everyday. Work to improve your strengths.