Summer Fitness & Conditioning

Each Monday & Wednesday throughout the summer Strength & Conditioning Coach, Randy Swain, will be working with our team. Each day, we will be in the weight room located in the Kettering Fairmont Athletic center for part of the session. The other half of the session will be held at the track and game field for conditioning.

The start time each Monday & Wednesday will be 10:00AM. Please be ready to start promptly at 10 and take advantage of Coach Swain’s expertise. Sessions will end at 11:30. All Lifting and Conditioning sessions are scheduled on our Google Calendar.
Lifting and Conditioning sessions will start June 3rd and will wrap up on July 10.

Individual Fitness

I encourage everyone to dig deep inside themselves and go the extra mile (literally) Work very hard on your individual fitness this summer. Do more of the same of what Coach Swain teaches you on Mondays and Wednesdays on your own or small groups on your off days. It will pay off in the long run and will allow us to start of the season strong.

Our goal is to be the fittest team in every game we play. As part of the tryout process, all players will receive a fitness score that will factor in their evaluation. Tryouts will include a scored five-part fitness test with the following components:

40yd Dash- Timed sprint on either track or field

100m Sprint- Timed sprint on either track or field

Cooper Test- 12 minute run on track 7 laps is a perfect score of 10 covering 1.7 miles. At the end of 12 minutes you will stop and have your total lap count recorded.

Yo-Yo Intermittent Test- Intermittent recovery test in which you run back and forth between cones/lines 20m apart. Refer to the linked videos for the information on the yo-yo test:

Yo-Yo Demonstrated

Listen to Yo-Yo Intermittent Test Timing (Click Here)

Pro Agility- 5, 10, 5 yards distance. You must touch every cone or it will not count. You will be tested going right and left, average will be taken from both. Refer to the linked video for information:

Pro Agility Demonstration