Ridgeview HS Boys Soccer: Ravens P.A.S.S.

RIDGEVIEW BOYS SOCCER P.A.S.S. PROGRAM

If you are to be a Raven and part of the Ridgeview Boys Soccer program we first ask the question...

DO YOU PASS?

PLYOMETRICS

AEROBICS

SPEED

STRENGTH



C Ochoa Side Bridge

P.A.S.S. TARGET LEVELS FOR RAVENS SOCCER VARSITY AND JV

Are you fit and strong enough to claim your spot in the Ridgeview HS Boys Soccer program?   

CLICK HANDOUT BELOW FOR VARSITY AND JV P.A.S.S. TARGET LEVELS 


Handout: P.A.S.S. TARGET LEVELS

Sunday, August 4
MAP AND DIRECTIONS FOR RAVENS LOOP
The 'Ravens Loop' begins at the roundabout at the front of Ridgeview High School. The flag pole is a good 'start and finish' line. Players run out the main entrance to the school, turn left twice and head north on Canal until they reach the school bus entrance road on the north side of the school. Players follow the entrance the buses take until they reach the edge of football field. The path around the football field should be followed until the runners are back out on Elkhorn. The runners progress back to the start/finish line at the flag pole and REPEAT THE ENTIRE LOOP AGAIN. It is 3.78 miles in total.

Ravens Loop Map

Sunday, August 4
MAP AND DIRECTIONS FOR DRY CANYON RUN

The Dry Canyon runs starts on the paved path just across the street from Spud Bowl and just south of the fenced dog parks.  Runners progress 'all the way out' on the path (under the bridge) until they reach the 'end' are must turn left.  On the other side of the canyon players should head LEFT and on the dirt path all the way back to the starting spot (rather that going right past the parking lot).  Runners should take the path on the RIGHT or 'high side' everytime they reach a minor 'Y' in the path.  Runners should be aware that the final half mile of the loop is through a disc golf course (so heads up...).  To finish players must run all the up to the road and then turn left to make a full and official loop.  It is 4.3 miles in total.



Dry Canyon Run Map

Friday, June 14
'FIFTEEN TO FITNESS' SUMMER 2013

Ravens soccer players must be making progress ON THEIR OWN or in SMALLER GROUPS out of normal training time to increase their fitness level ahead of the fall 2013 season.  The level of fitness required for each program, varsity and junior varsity, is made very clear and simple.  While it is rare that a player can  'meet the marks' of all our fitness challenges on a regular basis, he is expected to hit the desired target time or number in multiple exercises with frequency.

Just below is the link to the Ridgeview Soccer 15 to Fitness calendar (it is advised players do NOT wait until August 5th to get started).  The instructions and video demos and the target levels for our varsity and JV players are also found JUST BELOW.

DO THE WORK! 


Handout: 15 TO FITNESS SUMMER 2013

VIDEO DEMONSTRATIONS OF P.A.S.S. EXERCISES


Tuesday, November 6
RAVENS PROVE THEIR MATCH FITNESS WITH LATE SEASON COOPER TEST

Proving that the fitness level of the varsity squad remains a priority, the following TEN Ravens passed the Cooper Test (completing 7 laps in less than 12 minutes) in late October:

Nate Kandle

Hector Ortega

Zachary Dyck

Eddie Vargas

Yalexis Brambila

Jonathan Irby

Calvin Rodman

Nakoda Sanders

Vladimir Jonas

Chase Bennett

The following players came within one lap (completing at least six) in the most recent test:

Raul Segoviano

Ruben Juaregui

Jose Ochoa

Malachi Stalberg



Wednesday, September 12
RAVENS KEEPING FIT AND SHOWING GREAT PROGRESS

The Ravens have taken a couple of their favorite tests over the last month, the Cooper Test and the 'Bleep' test!  With a goal of being one of the fittest high school soccer teams in the state, the boys are showing great improvement and progress.

WHAT INCREDIBLE IMPROVEMENT IN OUR LATEST EFFORT!  After just seven players passed the Cooper in late August, we have nearly doubled that number in less than a month!  Thirteen passed the Cooper on September 17th and that doesn't include two players who passed the first time around but were injured during this attempt.  To pass a player must complete 7 laps (1.75 miles) in less than 12 minutes.

Look at the other impressive improvement... 

  September 17 August 24 
Brennan  PASS  PASS 
Jonathan

PASS

PASS
Nakoda  PASS PASS 
Jose  INJ  PASS 
Eliceo  PASS  PASS 
Eddie  INJ  PASS 
Nate  PASS  PASS 
Malachi  PASS  6.8 
Dakota   6.2  6.8 
Hector  6.2  6.8 
Yalexis PASS  6.8 
Calvin PASS  6.8 
Tomas PASS 6.7 
Angel 6.8 6.7 
Raul PASS 6.7 
Erik PASS 6.7 
Ruben PASS 6.6 
Jesus PASS 6.6 
Connor 6.7 6.5 
Zachary PASS  6.4 
Alex INJ  6.3 
Nick 5.9  6.3 
Skyler 5.7 6.2 
Chase 6.7 5.9 
Kenny 6.7 5.8 
Rigo 5.4 5.5
Carlos ABS 5.4 
Anthony 5.9 5.4 
Ben 6.0 5.4 
Al 6.2 5.3 
Brandon 6.9 5.3 
Rey 5.7 5.1 
Michael 5.7 5.1 
T.J. 5.8   
Coach KB   PASS 

In mid-September, shortly after classes started, the varsity boys ran the 'Bleep' test.  There was great improvement from the scores posted in mid-July!  Many of our players dramatically improved their scores.  Here are the numbers (compared to what they scored upon their first attempt):

  July 11  September 7 
Jonathan  7.8   12.3 
Jose 10.2  10.9 
Tomas  9.9  9.9 
Yalexis    9.9 
Nate   9.9 
Calvin    9.5 
Zachary 7.2  9.3 
Malachi 8.2  9.3 
Ruben 6.7  9.3 
Chase   8.7 
Eddie   8.3 
Raul 6.5  7.3 
Nick   7.1 
Ben
6.5 
Dakota 6.7  6.0
Hector 9.4  6.5 
Nakoda 6.5  7.5 
Jesus 7.2  6.9 
Coach KB   9.8