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GOAL KEEPER
FITNESS TESTS AND REQUIREMENTS
To quote a UNC Women’s Soccer player:
“Fitness isn’t just our friend, it is our best friend.”
To win a state championship in high school soccer, a team’s fitness MUST
be at a VERY high level. With that in mind, to succeed at Niceville High
School on the girls’ Soccer team, your fitness level must be very high. The
following are fitness levels that must be met before the first game to play at
Niceville:
1. 505 test 3x (30 seconds between each)
Catch 20 drop kicks
2. Shuttle Run (18 yards) 3x (30 seconds between each)
Catch 20 drop kicks
3. Lateral Quickness (post to post)
4 sets of 10 with 20 sit-ups in between
Catch 20 drop kicks
4. Vertical Explosiveness (Crossbar touches)
4 sets of 10 with push-ups in between.
Catch 20 drop kicks
5. Diving Drill
10 shots from 18 yards – if dive back more than 1 x you fail test
Catch 20 drop kicks
6. T-Drill (lateral quickness) 3x (30 seconds between each)
Catch 20 drop kicks
7. Illinois Agility Test 2x (30 seconds between each)
Catch 20 drop kicks
8. Hexagon Obstacle Agility Test 2x (30 seconds between each)
Catch 20 drop kicks
_______________________________________________________________
All agility tests are to be done at “game speed” or you fail
Out of 160 dropkicks you may not bobble or drop more than 8 balls or you
fail
You may not go over any of the allowance “mistakes” or you fail
FITNESS TESTS AND REQUIREMENTS
To quote a UNC Women’s Soccer player:
“Fitness isn’t just our friend, it is our best friend.”
To win a state championship in high school soccer, a team’s fitness MUST
be at a VERY high level. With that in mind, to succeed at Niceville High
School on the girls’ Soccer team, your fitness level must be very high. The
following are fitness levels that must be met before the first game to play at
Niceville:
1. 505 test 3x (30 seconds between each)
Catch 20 drop kicks
2. Shuttle Run (18 yards) 3x (30 seconds between each)
Catch 20 drop kicks
3. Lateral Quickness (post to post)
4 sets of 10 with 20 sit-ups in between
Catch 20 drop kicks
4. Vertical Explosiveness (Crossbar touches)
4 sets of 10 with push-ups in between.
Catch 20 drop kicks
5. Diving Drill
10 shots from 18 yards – if dive back more than 1 x you fail test
Catch 20 drop kicks
6. T-Drill (lateral quickness) 3x (30 seconds between each)
Catch 20 drop kicks
7. Illinois Agility Test 2x (30 seconds between each)
Catch 20 drop kicks
8. Hexagon Obstacle Agility Test 2x (30 seconds between each)
Catch 20 drop kicks
_______________________________________________________________
All agility tests are to be done at “game speed” or you fail
Out of 160 dropkicks you may not bobble or drop more than 8 balls or you
fail
You may not go over any of the allowance “mistakes” or you fail