The end of summer can mean a lot of different things - last-minute visits to the beach, endless nights with friends, sleeping in while you still can. But for many high school athletes, the end of summer means one thing: try-outs. While making the high school team, for any of a number of different sports, may not be as grueling as the Olympic trials, it is certainly a challenge all the same. Whether you’re trying out for the very first time or returning as a varsity superstar, these tips will help you make the most of these last few weeks of training. So shake the sand out of your hair, trade in your flip-flops for sneakers and cleats and get ready to make the team!
Obviously, the most important factor in your coach’s decision will be your current level of fitness. Admit it, were you out there every day running miles and practicing your skills, or did your workout routine consist of remote control eye-to-hand coordination as you caught up on summer reruns? Your speed, agility and endurance are extremely important factors no matter what sport you’re playing. While some of these may be God-given talents, they can be improved with a little exercise. Basic conditioning will help you increase your fitness level and make that first day of try-outs a little less of an asthmatic nightmare. The following circuit of drills is an easy way to start the process:
Vertical Jumps - against a wall, reach one time as high as you can and make a mark. Now jump one time as high as you can and make a mark. Measure half the distance between the two marks and make a new mark. This is the mark you’ll aim for while you jump and touch it as many times as you can in 30 seconds.
Lunges - with hands clasped behind your head, begin in a forward lunge position with the right leg bent and forward, and the left leg back with the knee almost touching the floor. Reverse the position with a jump as many times as you can in 30 seconds.
Dips - with your back to a bench or chair, support your body with both hands on the bench, arms straight and legs extended forward with only your heels on the ground. Lower your body by bending your arms and return to starting position as many times as you can in 15 seconds.
Step-ups - using a bench or chair, step up on the bench one foot at a time and down with one foot at a time as many times as you can in 30 seconds.
