SEBCO TEST
1. Step-ups (30 x Left Foot and 30 x Right Foot)...use a step that is roughly 12 inches high and solid!!!
2. 25 Sit-ups, 20 Push-ups
3. 4 Laps around a 120 x 75 yard field (sprint sides of field, drag the ball with the sole of the foot across each end-line
4. 25 Sit-ups, 20 Push-ups
5. Chip the ball to the midfield line, run to collect, jog back with ball to the start (4 x=2 Left Foot and 2 Right Foot)
6. Jump over the ball -40 times (using the side-to-side technique, keeping both feet together)
7. 25 Sit-ups, 20 Push-ups
8. Jump over the ball -40 times (using the front-to-back technique, keeping both feet together)
9. 25 Sit-ups, 20 Push-ups
10. Drive a pass to the midfield line, run to collect, jog back with ball to the start (4 x =2 Left Foot and 2 Right Foot)
11. Total body juggle to midfield line and back (if ball drops do 5 sit-ups
13. Total body juggle to midfield line & back (if ball drops do 5 sit-ups)
15. 120 sprint –2 times
PASSING TIME IS 22 MINUTES
2. 25 Sit-ups, 20 Push-ups
3. 4 Laps around a 120 x 75 yard field (sprint sides of field, drag the ball with the sole of the foot across each end-line
4. 25 Sit-ups, 20 Push-ups
5. Chip the ball to the midfield line, run to collect, jog back with ball to the start (4 x=2 Left Foot and 2 Right Foot)
6. Jump over the ball -40 times (using the side-to-side technique, keeping both feet together)
7. 25 Sit-ups, 20 Push-ups
8. Jump over the ball -40 times (using the front-to-back technique, keeping both feet together)
9. 25 Sit-ups, 20 Push-ups
10. Drive a pass to the midfield line, run to collect, jog back with ball to the start (4 x =2 Left Foot and 2 Right Foot)
11. Total body juggle to midfield line and back (if ball drops do 5 sit-ups
- GK’s 2 fist boxing juggles to midfield and back
13. Total body juggle to midfield line & back (if ball drops do 5 sit-ups)
- GK’s single fist boxing juggles to midfield and & back
15. 120 sprint –2 times
PASSING TIME IS 22 MINUTES