2012 Athletic Guide Preparation for Soccer - Men's ... - Ohlone College

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10 school. You will need to see the athletic counselor to ensure this. Also you will need to be cleared by our athletic executive secretary. Preparation for Fall Season (Summer) Requirements You will need to have the following completed to actively participate in the athletic programs at Ohlone: • Signed Physical (MD only) see www.ohlonesoccer.com for a downloadable copy of the form • imPACT testing, a baseline test to help diagnosis possible concussions • Green Card, a medical information card • Insurance card, indicates your insurance status • Others, SEE Jeff Roberts Fitness You will have certain baseline fitness requirements when you arrive at CAMP. We expect all players to come healthy and prepared to play, you will be expected to achieve the following simple fitness goals at CAMP: • Run: 45 minutes without resting • Run: 3 miles in less than 25 minutes • Sprint 20 yds.: 2.8 secs. • Sprint 40 yds.: 5.2 secs. • Sprint 120 yds.: 15.2 secs.
11 • Vertical Leap Ability (Various Tests) • Juggle 100 times without dropping the ball. • Juggle 50 yards without dropping the ball. Your body weight, height, BMI, % Body fat will all be tested and recorded on a regular basis. There are no requirements here as each athlete is different, however, we will help you assess and set goals as appropriate. Be sure you are going to bed early and getting up early. Keep a consistent schedule when it comes to this. Rest is just as important as work. You will be expected to train two times a day for the first two weeks at CAMP, 2 hours per session or about 4 hours a day. You must be prepared for this at CAMP. After camp, trainings will vary 1 hour to 1.5 hours. You will need to do weight training additionally on your own at least 3-4 days a week, (30) to (45) minutes at your own choosing. Emphasis will be placed on core training, vertical jump ability, yoga and meditation. Please see the workout suggestions at back of this packet. Nutrition Please see the guide at the back of this packet. We strongly recommend that you do not eat fast foods, avoid caffeine when possible, stay away from sodas and diet drinks. Be smart in your selections. Be well hydrated for CAMP. Eat before you come to CAMP. Training For CAMP, you will participate in two sessions a day. CAMP will be held for (5) to 10 days depending on schedule. ATHLETE GUIDE PREPARATION FOR SOCCER 1 1
Page 1 and 2: Fall 12 ATHLETE GUIDE PREPARATI
Page 3 and 4: 3 INTRODUCTION Welcome to Ohlone Co
Page 5 and 6: 5 Athletics Technician Frank Martin
Page 7 and 8: 7 the class and expected to partici
Page 9: 9 challenge, we ask that you talk t
Page 13 and 14: 13 ATHL-223-01 (053118) Intercolleg
Page 15 and 16: 15 Summer Classes 2013 All returnin
Page 17 and 18: 17 Day 2, Day 4 and Day 6 (75 minut
Page 19 and 20: 19 a. Medium-sized meal 2-3 hours b
Page 21 and 22: OHLONE MEN’S SOCCER PERSONAL INVE
Page 23 and 24: HUMAN MOVEMENT J.C.B. Lima et al..
Page 25 and 26: Table 1. the sprint time of the 50
Page 27 and 28: :-*v- -rU- I trainers in order to i
Page 29 and 30: Copyright of Human Movement is the
Page 31 and 32: 118 2. METHODOLOGY J. Shelton et al
Page 33: 120 J. Shelton et al. / HEALTH 1 (2

2012 Athletic Guide Preparation for Soccer - Men's ... - Ohlone College

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