Match Fit Training

Match Fit Training takes place at Total Sports Wixom (Old Trafford)

What is the purpose?

To provide training that prevents injuries, increases flexibility, stimulates each player to become more coordinated, and improve all performance with anaerobic strength/endurance. Overall, we want players to be functionally training the way we are planning to play.

What is the goal of completing the Match Fit program?

Match Fit has been created to train anaerobically to maximize our athletes. Each athlete should increase their threshold and be able to recover quickly to be effective in transitions within the game. Each player will be able to open up their muscles/joints to increase their range of motion. The athletes will increase performance by working appropriately through the kinetic chain to generate force. The desired outcome will be a precise focus on motor skills that incorporate cognitive development.

What is Match Fit?

  • YOGA
  • COORDINATION/FOOTWORK TRAINING
  • STRENGTH/ENDURANCE TRAINING

How is the training organized?

Each session will be an hour long. We will run three different stations, as listed above. Each station will be 20 minutes long. Each group will be offered a limited water break before they progress to the next station. Each player should carry their water from station to station to increase the amount of time they are training. We are aware that all players won’t be able to make each session. Please notify your team coach.

What should each player wear?

Each player should dress accordingly for the weather. The preferred shoe for turf surface is a turf shoe. Players can wear tennis shoes as well but it is not suggested for the best success.

What time do you show up?

Each team has a scheduled time. Please review the groups and schedule tabs below to make sure you attend the correct sessions. Please show up 5-10 minutes early. Players do not need anything besides a water bottle. Please do not bring your bags.

What are the Match Fit Training days for Summer/Fall?

July 23, 25, 30 / August 1, 6, 8, 13, 15, 20, 22, 27, 29

  1. Yoga (20 minutes) — 1st in progression
    1. Focus on Hamstrings, Glutes, Quads, and Calves
    2. Aerobic
  2. Footwork and coordination (20 minutes) — 2nd in progression
    1. Ladder coordination
    2. Work to rest ratio 4 min/1min
  3. Endurance (20 minutes) — 3rd in progression
    1. Anaerobic performance
    2. Work to rest ration 8 min/2 min
    3. Functional change in direction to attack
    4. Functional change in direction to defend
    5. Change in level and pace
Group A
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
01 GIRLS GREEN   HSO Girls Green HSO Girls Green
01 GIRLS WHITE      
02 GIRLS GREEN      
01/02 DA GIRLS      
Group B
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
03 DA GIRLS 03 GIRLS GREEN   03 GIRLS GREEN
02 GIRLS WHITE      
03 GIRLS GREEN      
Group C
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
04 DA GIRLS  04 GIRLS GREEN 04 GIRLS GREEN  
04 GIRLS GREEN      
04 GIRLS WHITE      
05 DA GIRLS       
Group D
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
05 GIRLS GREEN 05 GIRLS GREEN 05 GIRLS GREEN  
05 GIRLS WHITE 05 GIRLS WHITE    
06 GIRLS DA      
Group E
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
06 GIRLS GREEN 06 GIRLS GREEN 06 GIRLS GREEN  
06 GIRLS WHITE 06 GIRLS WHITE    
       
Group F
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
05 BOYS SUPPLEMENTAL 06 BOYS GREEN   06 BOYS GREEN
06 BOYS GREEN      
06 BOYS WHITE      
06 BOYS BLACK      
06 BOYS SILVER      
Group G
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
07 BOYS GREEN 07 BOYS GREEN 06 BOYS GREEN  
07 BOYS WHITE   06 BOYS WHITE  
07 BOYS BLACK   07 BOYS GREEN  
07 BOYS SILVER    07 BOYS WHITE  
07 BOYS UNITED      
Group H
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
  08 CW3 GREEN 08 BOYS GREEN 07 BOYS GREEN
  08 CW3 WHITE 08 BOYS WHITE 08 BOYS GREEN
  08 CW3 BLACK   08 BOYS WHITE
Group I
MICHIGAN JAGUARS MAIN MICHIGAN JAGUARS CW3 MICHIGAN JAGUARS DEARBORN MICHGAN JAGUARS HURON VALLEY
08 BOYS GREEN   08 GIRLS GREEN 08 BOYS GREEN
08 BOYS WHITE    08 GIRLS WHITE  
08 BOYS BLACK      
08 BOYS SILVER      
       
Group J
07 GIRLS GREEN 07 GIRLS GREEN 07 GIRLS GREEN 08 GIRLS GREEN
07 GIRLS WHITE  07 GIRLS WHITE 07 GIRLS WHITE  
08 GIRLS GREEN  08 CW3 GIRLS GREEN 08 GIRLS GREEN  
08 GIRLS WHITE   08 GIRLS WHITE  
07 GIRLS UNITED       
Updated schedule for August 27, 29
Times: 9:00am - 11:10pm (Total Sports Wixom - Old Trafford)
TEAM TIME ACTIVITY LOCATION
GROUP A, B, C, D 9:00-9:20 YOGA OT-SE
  9:20-9:40 ACL PREVENTION OT-SW
  9:40-10:00 FOOTWORK/COORDINATION OT-NW
  10:00-10:20 STRENGTH/ENDURANCE OT-NE
GROUP E, F, J 9:20-9:40 YOGA OT-SE
  9:40-10:00 ACL PREVENTION OT-SW
  10:00-10:20 FOOTWORK/COORDINATION OT-NW
  10:20-10:40 STRENGTH/ENDURANCE OT-NE
GROUP G, H, I 9:40-10:00 YOGA OT-SE
  10:00-10:20 ACL PREVENTION OT-SW
  10:20-10:40 FOOTWORK/COORDINATION OT-NW
  10:40-11:00 STRENGTH/ENDURANCE OT-NE