TRYOUTS and REGISTRATION INFORMATION Fall 2025

Fall Registration is OPEN! Register Early to be Prepared

Tryout Information - August 2025

Sport Physical Required:

Check out the information below to help you get your sports physical completed for only $20! 

HSD Athletic Trainer Physicals - TBD

Goal Setting For Tryouts

First of all, I want to recognize that everyone has different reasons for trying out for High School Athletics, and the Girls Soccer team is no exception to that. Below I will outline some general goals you can think about has to prepare for tryouts. I will focus on outlining what we are looking for in our Varsity team, with the assumption that our JV and JV2 teams will have lower expectations as they are meant to help develop players for Varsity.

What We Are Looking For

1) Athleticism

2) Mental Strength and Positive Attitude

3) Soccer Specific Skills and Understanding

To compete at the Varsity level, you need to be well developed in both of these categories. Athleticism is listed first, as it truly tends to be the biggest limiter to who is "ready" for Varsity and who is not. Developing yourself as an athlete is critical to competing against the best teams in the State. Beyond that, we also need to see strong Mental Strength to challenge yourself and a willingness to compete even at the toughest times. A positive attitude will go a long way in creating a positive culture on the team, which is crucial to becoming a top team and player. Finally, skill with the ball and understanding of the game is also necessary to play at the highest level. Being capable of taking players on with the dribble, completing quick passes and executing longer passes in the air when necessary is important in every position.

Measuring Your Fitness

Fitness is can be tricky to truly measure. Some players can run for long distances, but struggle with the shorter/quicker changes of direction, some are quick but struggle to maintain the intensity for extended times, and some players are physically strong to impact the game. The reality is, top soccer players need to train all three of these skills.

LONGER RUNS: You should know your mile time and your 2 mile time. It is critical to measure the time it takes you to run a mile at your fastest possible rate, as well as your 2 mile time. Top players in our program are running 1 mile in 6 minutes and 30 seconds. Our goal is for every player to be under 7 minutes and 30 seconds. Something to keep in mind, top Female NCAA athletes are running 6 minutes and under. This doesn't happen unless you are consistent and continue to push yourself to where you are uncomfortable. 

For the 2 mile, your goal should be to be under 15 minutes. Our top players are hitting 14 minutes.

SPEED: Speed/quickness/Agility can be hard to measure and see growth. But the same mentality can apply. Measure where you're at, and continue to race against yourself. These distances though should be limited to 20 yards, 40 yards, and the length of the field at 120 yards. Repetitions are key and pushing yourself to your absolute limit is essential to getting quicker.

STRENGTH: While we don't directly measure your strength, every time you are confronted with a challenge against an opponent, or a teammate in practice, your upper body and lower body strength are being challenged. Your core strength is also reflected in your ability to strike the ball further and stronger. Quite simply, the stronger you are, the easier the game begins to feel. I encourage all players to be doing basic body-weight exercises like pushups, situps/planks, and squats/lunges. You do not need fancy equipment or a gym membership, but you need to be consistent and you need to measure your growth. Find out how many pushups you can do with proper technique (not on your knees). If the answer is 1, do 1 rep for 3 sets every day. Soon you will be able to do 2 reps per set, and so on. Your goal should be to do 20 pushups per set or more. Squats and lunges are great for increasing your hamstring and quad muscles that support and protect your knee. Forward lunges, reverse lunges, and side to side lunges all work the muscles differently, so you want to incorporate all directions of lunges. If you have small dumbells, you can add these for even faster results. 

While strength training, it is critical that you continue to mix in cardio and running. You must force your muscles to grow stronger but also more efficient in their use of oxygen while running. Strength training alone can begin to make you feel slower for both speed and endurance running. But add it to your running, and you will see your running and speed improve drastically.