Preseason Fitness Challenge
“The will to win means nothing without the will to prepare.”
-Juma Ikangaa
Head Varsity Coach- Coach Richardson
941-702-1883
Preseason Fitness Challenge Calendar
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Download it HERE.
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Workouts that will be hosted in person will be posted in TeamSnap calendar.
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Web: www.lrmustangsoccer.com (this is where you will access the file with links)
Instagram: @lrmustangsoccer
TeamSnap: LRHS GIRLS SOCCER (you will receive an invite to your email - this is the main way to communicate).
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Winner Categories
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Top Athlete
Top Team
Top Incoming Athlete
Top Returning JV Athlete
Top Returning Varsity Athlete
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Teams
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CLICK HERE TO ADD YOUR TEAM OR JOIN A TEAM
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Fitness Challenge Guidelines
1. Complete the daily workout according to the calendar. Warmup before EVERY workout!
2. Points are awarded when you complete an activity according to the calendar. You can choose ANY activity from the given group listed for that day. Club practices or games count for a full day's points. INDICATE YOUR EXERTION LEVEL using the Exertion Chart!! Always keep a written record of your workouts as a backup. Use the log provided.
3. If you have questions about the workout, FIRST, read the entire description using the links. SECOND, ask Coach Richardson and she will help you understand.
4. The best way to stay on track with a workout program is to workout with your team or a motivated partner/group. Host a workout! With at least a days notice, post in the TeamSnap Team Chat the date/location/time of the workout so others can join you. You get extra points for hosting a workout.
5. Stay consistent. There’s no such thing as “making up a missed workout”. You are only rewarded points for completing that day's workout. No makeups.
6. Listen to your body. Take care of any injuries.
7. Fitness levels develop gradually over time, not in peaks and valleys. STAY CONSISTENT! Do what you can where youre at, adapt the workouts as needed for the space and equipment that you need.
8. FUEL YOUR BODY PROPERLY WITH 3 meals a day, snacks before and after workouts, and lots of liquid and electrolytes.
9. Get 8 hours of sleep each night if you want to see real results. It’s then that your body builds muscle and recovers, priming your body for the new day and new workouts.
10. HAVE FUN! Be kind to yourself and uplift yourself. Stay positive and know it’s mind over matter. Celebrate the small victories.
How to Earn Points
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Each Activity within the day earns an allotted amount of points as indicated on the leaderboard spreadsheet.
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Club practices and games count for the day's points!
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Each team of 4 should designate a team Captain who they feel can help lead your team to victory.
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If you host a team workout (by putting date, location, and time in the Teamsnap Team Chat), you get an additional point for that day.
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No makeups. You can only get points for activities completed on the designated day.
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YOU MUST TRACK YOUR OWN POINTS on the leaderboard and keep a written log as a backup. INDICATE YOUR PRE (Perceived Rate of Exertion) after each daily workout on your log or phone to turn in at the end of September.
Leaderboard
You will input your points for each day here. Remember to keep it honest as Coach can see who edits what. You can also view it HERE.
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What You Will Need
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Soccer Ball
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Watch / Timer
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Phone with Google Docs app, SwitchedOn Training app, youtube app, and Nike Running app (optional, to record your runs).
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Cones or objects, as needed
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Wall, as needed
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Green space to run, as needed
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Gym with weight equipment for Strength Baselines
Direct Links
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Click on the links below as you go for more details about the workouts listed in the calendar.
Full 2023 Preseason Fitness Challenge Packet HERE
Leaderboard
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Workout Descriptions
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Group E: Warmups (see first bullet point)
Baseline Tests
Printables
Other
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Some Resources and Tools to keep in your back pocket…
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Remember, you can choose ANY workout from the same category listed on a given day, it doesn’t have to be the exact one on the calendar.
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Use YOUTUBE and GOOGLE!
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Coerver is good for Skill Set Moves (youtube it)
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Nike Running app is good for tracking your runs / screenshotting and sending in for points.
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Soccer.com is good for discounted gear
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Everythingtrackandfield.com is good for agility and speed training equipment, bands, etc.
