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Registration for tryouts is now closed. The turnout this year will be as big and strong as ever and the coaching staff are looking forward to seeing the best players in the area compete on Sunday. No further additions to the number of players trying out will be added. Additionally, no changes will be made to a players preferred position.
ABOUT THE SPEED & AGILITY STATION and RUN TEST
Each year there is some mystery and stress in every player's mind about what the run test will be. Some players seem to know what is coming while others do not. Because Capital Girls Lacrosse Club is one of the premier programs in the nation we take fitness and preparation very seriously and expect a great deal from our members. Let's dispell a couple of myths regarding the run test:

There IS a run test for ALL age groups.
It is NOT a distance test in a traditional format - it is a high-intensity, burst/recover/burst test covering about 1,000 yards
It IS required of ALL players regardless their position
It is vital that all players do their best to COMPLETE the run test regardless how they are doing. If a player is struggling and others seem to be "finished" with the test - she should ALWAYS KEEP GOING until she has completed the task. Completing the task sends a louder message about a player's CHARACTER than it does her fitness. Both traits are important. FINISH WHAT YOU START.

The activities required in the run-test/speed & agility measurements are listed here:

5 "Manchesters"in succession with no break in-between each split - A "Manchester" is a 1 minute test consisting oftwo parts:

100 yard sprint that should be completed in 18 seconds
100 yard jog/walk that should be completed in 42 seconds

Players are scored with a simple "X" for each split they complete within the time limit
Players should FINISH each split regardless their time


40 yard dash/sprint


Agility

This is a timed test
The T is 10yds out, 5yds left, 10yds rt, 5yds left, 10yds back to start


The remainder of the tryout will be focused on various game concepts, stick-work, skill fundamentals and scrimmaging.
WHAT TO WEAR/BRING

Plain WHITE t-shirt (dry-fit is recommended)
BLACK/DARK BLUE shorts
BLACK or WHITE socks
If wearing a headband - WHITE, DARK BLUE or BLACK
No school or club markings should be on ANY clothing
Stick, Mouthguard, Goggles
Shoes can be cleats, athletic shoes or cleats - all surfaces are synthetic turf
Plenty of Water
Snacks
Tryouts will take place rain or shine - prepare for the weather


NOTIFICATIONS
We realize that some players will be considering offers to play with other programs.Capital will NOT be providing "early" notification to any players this year with regard to their results.
Capital Girls Lacrosse Club competes in the most competitive brackets in every tournament we enter. Each tournament we are going up against the finest players in the nation. It is imperative that the club select the best players who will develop and rise to this level of play. Capital will take the time to evaluate every player who has tried out as thoroughly as possible to ensure that Capital is fielding the BEST TEAMS POSSIBLE for the upcoming season. RESULTS WILL BE POSTED TO THE CAPITAL WEBSITE BY AUGUST 24th. If we are able to make the best decisions prior to that, we will. However, we will not take shortcuts in this process.
As always, be sure to check www.capitallacrosseclub.com website for updates and information. You can also follow us on Twitter at @CLCLacrosse for regular club updates.
GO CAPITAL!

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