South Windsor Girl's Lacrosse 2008 Testing For Tryouts

Last Updated: 02/09/08

2008 SWHS Girls’ Lacrosse

Our Core Values

We choose to be an extraordinary group.

In order to accomplish this, we agree to:

compete, work hard, and seek to do something extraordinary every day

see the opportunities and seize them

choose to be positive

treat everyone with respect, and we trust one another

Testing for Tryouts

Conditioning/Agility/Speed/Core Strength

• Cooper Test—assesses general aerobic fitness Target: 7+ laps on the track in 12 minutes. All players are expected to run a minimum of 6 ¾ laps in the 12 minutes. This is a competition, too. Players are ranked by their finish position as well.

Beep Test—evaluates fitness level)—target level: 8+ (minimum: beat your 2007 best.)

• Jump Rope—evaluates agility
• Testing Routine: 2 minutes continuous (# of revolutions—Target: 300+)
• Training Routine: Single foot (25 each), cross over (20) and trick jumping—backwards, double rotation in a 1 jump, etc.(10)
• 7x30s (25 seconds rest in between sprints)—evaluates speed and fitness level

Stick Skills

• Catching and Throwing at game speed—evaluates stick skills
• Wall ball—evaluates stick skills
• Testing Routine (Target time: under 4 minutes)
• Direct overhand throw and catch (20 reps, each hand)
• Throw right, catch left and vice versa (20 reps, each hand)
• Throw, catch, and dodge (20 reps, each hand)
• Creativity—your specialty
• Behind the back (5 reps—one direction)
• Between the legs, Around the world, etc.

Level of Your “Game”

1v1 approach and 1v1 in the 8m—evaluates 1v1 attack and defending abilities

3v2 Find Space (4 cones)—evaluates movement without the ball and stick skills

3v3, 5v5, and 7v7 [“small ball”]—evaluates attack and defending abilities, if you understand space, game-like situations, etc.

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