May 25th - 3 pm in the lecture hall there will be a meeting for any players

interested in playing next fall.

FITNESS PACKETS WILL BE HANDED OUT AT THE MEETING FOR THE SUMMER PROGRAM 

 


  

PINK CARDS AND REGISTRATION

PINK CARDS ARE MANDATORY TO PARTICIPATE IN THE SUMMER PROGRAM

Greetings!

We are excited to announce that we are now offering a simpler version of online Athletic Registration for high school and middle school through FamilyID.

Family ID is a secure registration platform that provides parents/guardians with an easy, user-friendly way to register your child(ren) for our programs, and helps us to be more administratively efficient. When you register, the program keeps track of your information in your FamilyID profile. You will create your own password, then enter your information only once for each family member.  You may then access your family profile to register for each sports/seasons. You will find the link to FamilyID on the Tahoma School District Athletic website.

Before you register through FamilyID, please ensure you have met the following criteria:

  • ASB fee paid online or at the school. (no ASB card required for summer program)
  • Required pre-participation physical is complete and currently on file at the school or is ready to be uploaded during the registration process
  • The participation fee for non-cut sports is due during the clearing process and can be paid online or at the school. (no participation fee for summer programs)

Please note that a current physical examination must be completed prior to participation. Physicals are valid for 24 months from the date of examination and may not expire during the season in which your student is participating. Please use the TSD Medical Evaluation Form. The language on the form meets our eligibility requirements.

The entire online registration process will take you only 10-15 minutes.

Last step - Your athlete will stop by the athletic office at his/her school to pick up their “pink card” to give to their coach to ensure they have completed the process.

*Registration for the summer high school programs begins May 8th 2017*


 

PRE-SEASON FITNESS PROGRAM

Day

Activity

Record time if needed

Week #1

June 4th – 10th

 

1

2 miles for time – record time

 

 

2

German Training

 

 

3

12 minute Fartlek Run

Sprints: 2-60’s, 4-40’s, 6-20’s, 6-10’s

 

Week #2

June 11th – 17th

 

1

12 minute run: record distance

Speed workout #1 – 3 rounds

 

2

Inferno – record times

 

 

3

3 rounds of  6 – 50’s (goal time: under 70 seconds) Rest 2 minutes between sets

 

Week #3

June 18th – 24th

 

1

15 minute Fartlek Run

Speed workout #2 – 3 rounds

 

2

Scottish 18’s

 

 

3

120’s – 10 total

 

 

Week #4

June 25th – July 1st

 

1

2 miles for time – record time

16’s – 4 rounds

 

 

2

Track Workout

 

 

3

Shuttles – Long

 

 

Week #5

July 2nd – 8th

 

1

12 minute run

Speed Workout #1

 

 

2

120’s – 10 total record number completed in time

Short Shuttles

 

3

The Creighton

 

 

Week #6

July 9th – 15th

 

1

Scottish 18’s

16’s – 4 rounds

 

2

The Gauntlet

 

 

3

15 minute Fartlek Run

Sprints: 1-100, 2-80’s, 4-60’s, 6-40’s, 6-20’s, 8-10’s

 

Week #7

July 16th – 22nd

 

1

Track Workout

 

 

2

 4 rounds of 6 – 50’s (goal time: under 70 seconds) Rest 2 minutes between sets

Short Shuttles

 

3

Inferno

Speed Workout #2

 

Week #8

July 23rd – 29th

 

1

2 miles for time

Speed Workout #1

 

2

The Creighton

Short Shuttles

 

3

German Training

Sprints: 1-100, 2-80’s, 4-60’s, 6-40’s, 6-20’s, 8-10’s

 

Week #9

July 30th – August 5th

 

1

The Gauntlet

 

 

2

Track Workout

 

 

3

120’s

Speed workout #2

 

Week #10

August 6th – 12th

 

1

12 minute run – record distance

16’s – 6 rounds

 

2

Scottish 18’s

Short Shuttles

 

3

German Training

Sprints: 1-100, 2-80’s, 4-60’s, 6-40’s, 6-20’s, 8-10’s

 

Week #11

August 13th – 19th

 

1

2 miles for time

 

 

2

Long Shuttles

 

 

3

12 minute Fartlek Run

 

 

 

 Description of Fitness Exercises

 

Every fitness session should have a good dynamic warm-up of 5-10 minutes. The fitness will be done at top speed; please do not perform any of these exercises without proper warm-up and stretching. Each session should conclude with a cool down jog, static stretch and a core/push-up cycle.

 

Core/Push-up cycle:

 

 

 

 

Weeks 1-2

Weeks 3-4

Weeks 5-6

Weeks 7-8

Weeks 9-11

Core

2x20

3x20

3x30

4x20

4x30

Push-up

2x12

3x10

3x15

4x10

4x15

 

 

 

Core includes: crunches, row, trunk twist, scissors, leg lowers

 

Technical Speed with the ball: technical speed (training with a ball) is an integral part of your soccer training schedule and can have a marked influence on your ability with the ball in tight spaces. Everything you do needs to be done at maximum, match related speed; of course it’s best if you can involve a partner so you have the presence of a defender.

 

Technical work should be completed two times a week.

 

Fitness Activities:

 

Sprints 100’s, 80’s, 60’s, 40’s, 20’s and 10’s: You should do this on a track, if one is not accessible you can mark it out on a soccer field with cones. Each sprint should be run at top speed. You can take the recovery time you need in between each sprint in order to be at your top speed (30 seconds should be sufficient). Each one is a full-out sprint.

 

6-50’s in 60 seconds: Mark off cones 50 yards apart. You will run to one cone (that’s one 50) and back to the other cone (that’s two 50’s) and so on. 6 x 50 total in 60 seconds. This is one set. You will have a two minute rest in between each set.

 

16’s: Mark off 20 yards. Start on one sideline. Run to the other sideline (this is one) run back to the start line (this is two). Run for 1 minute. You should get 16 done in the 1-minute time. Rest for 2 minutes before you start the next set.

 

Fartlek Run: This can be done in and around your neighborhood. The total run time is 12-20 minutes. You should jog for 40 seconds and sprint for 20 seconds. Continue to repeat this for the duration of your run.

 

Track Workout: Go to a track.

 

800 m (2 laps) – 1x in under 3:30 – rest 4 minutes

 

400 m (1 lap) – 2x in under 90 seconds – rest 2 minutes between each

 

300 m 93/4 lap) – 2x in under 80 seconds – rest 2 minutes between each

 

200 m (1/2 lap) – 4x in under 40 seconds – rest 90 seconds between each

 

100 m – 6x in under 20 seconds – rest 1 minute between each

 

 

 

120’s: 10 total. Down in 18 seconds, back in 30 seconds, rest 12 seconds then start at the start of the next minute. Usually you will get a 1 minute rest after the 4th and 7th.

 

2 miles for time: Go to a track and run 8 laps. You should strive towards running 7 minute 20 second miles. Do not be scared by this – strive for this.

 

German Training: Soccer field is ideal. The training is done at 6 yards, 18 yards, and 40 yards. You should shuttle back and forth from your start point to the 6 yard marker for 1 minute straight. Take 1 minute to recover. You then shuttle back and forth from your start point to the 18 yard marker for 2 minutes straight. Take 2 minutes to recover. You then shuttle back and forth from the start point to the 40 yard marker for 3 minutes straight. 5 minute cool down jog.

 

12 minute run: 12 minutes around the track. Goal distance is 7 laps.

 

 Inferno: 6/18/54 in 34 seconds. Rest 1 minute. 400 in 1:30. Rest 1:30. 800 in 3:20.

 

The Creighton:

 

½ mile run – 1:30 rest

 

6,18,60 yard shuttle – 1 minute rest

 

¼ mile run 1-minute rest

 

6,18,60 yard shuttle – 1 minute rest

 

6,18,60 yard shuttle – 1 minute rest

 

¼ mile run – 1 minute rest

 

6,18,60 yard shuttle – 1 minute rest

 

½ mile run

 

 

 

½: mile runs should have an average 3 minutes 20 seconds

 

¼ mile runs should have an average of 1 minute and 30 seconds

 

The shuttles should have an average of 36 seconds

 

 

 

Scottish 18’s:

 

On a soccer field: start at the edge of one penalty area; spring to the other. Rest 20 seconds. Repeat 18 times, increase rest to 30 seconds after spring #10.

 

 

 

Shuttles (Short, Long, and with or without a ball)

 

With or w/o a ball by yourself; or with a partner “shadow defending” you while you have a ball at your feet.

 

Short shuttles:

 

6,12 yard shuttle – 4x                     10 seconds rest between each set

 

6,12,18 yard shuttle – 4x               15 seconds rest between each set

 

Long Shuttles:

 

6,18,60,120 yard shuttle – 2x       1 minute rest between each set

 

6,18,60 yard shuttle – 3x               45 seconds rest between each set

 

6,12,18 yard shuttle – 3x               30 second rest between each set

 

6,12 yard shuttle – 4x                     15 seconds rest between each set

 

 

 

The Gauntlet

 

1 mile run in under 7:30 followed by a 1 minute rest

 

½ mile run in under 4 minutes followed by a 1 minute rest

 

¼ mile run in under 1:45               

 

 

 

 

 

To help with injury prevention you need to maintain a consistent strength training program. You should perform 2-3 strength training circuits a week along with 3 days of your core and push-up.

 

15 minutes AMRAP: set your timer for 15 minutes. Move through the four exercises the entire time. Do your best to take minimal break.

 

  • 10/side – mountain climbers
  • 10 DB Squat thrusters
  • 10 Inchworms w/push-up
  • 10 superman lat pulldown

 

 

 

Tababta: Download a free tababta app on your phone. Recovery is built in and is half of your work time (:20/:10). Make sure to go hard on your :20 intervals. Please complete 4-8 circuits of each activity.

 

  • Jack Squats
  • Burpees
  • Split Lunge
  • Push-up
  • Broad Jumps

 

 

 

Minute to win it: each activity/exercise is 1 minute long. After you have completed all 5 exercises you get a 1 minute rest. Repeat 3-5 rounds.

 

  • Burpee
  • Sit-ups (you pick the type)
  • Lunges with a twist
  • Push-ups
  • Plank

 

 

 

Tabata Round 2: Download a free tababta app on your phone. Recovery is built in and is half of your work time (:45/:15). Make sure to go hard on your :45 intervals. Please complete 4-8 circuits of each activity.

 

  • Push-ups
  • Squats
  • Tuck Jumps
  • Dips (Off a chair is fine)
  • Side Lunges