Didn’t see your name on the final roster after this season’s tryouts? Or maybe your season hasn’t begun yet, but you weren’t one of the lucky few to make last year’s team. No matter when you were passed over, let me help you avoid the same outcome after next year’s tryouts. First, here are some of the reasons, in my opinion, why you were probably cut.

You didn’t condition yourself in the off-season

The best way to prepare for any team sport is to condition before the season begins. If you waited until a few weeks before, you were probably too late. Whatever your game, you need to implement movements that are sport-specific, like plyometrics for volleyball, sprinting for track, and speed/agility drills for basketball.

You didn’t lift enough weights

To pack on lean muscle, you should be lifting at least two times per week for your main five muscles groups—legs, chest, back, shoulders and core. With all the anabolic hormones running through your bloodstream, you’re doing yourself a disservice if you are avoiding the weight room.

The coach wasn’t impressed

Ask yourself: what did I do to show the coaches that I deserved a spot on the team? Did you go that extra 20 percent to impress them? Did you arrive 30 minutes early to tryouts and shoot free throws? Were you the first to raise your hand when they asked for volunteers? Going that extra 20 percent shows the dedication coaches are looking for. Basically it means you give the coaches what they want!

Want to avoid getting cut again next year? Implement this workout. Next year you won’t be wondering why you were cut.

Off-Season Workout

Perform the following full-body workout in circuit style on Monday, Wednesday and Friday.

Sets/Reps: 3×6-12 (minimal rest between exercises)

• Squats
• Lunges
• Bench Press
• Cable Row
• Push-Ups
• Pull-Ups
• Military Press
• Planks (rest for one to three minutes, as needed, then repeat for three or four sets)

Tuesday: Cardio conditioning

• Dynamic Warm-Up (10 to 15 minutes)
• 15 to 30 minutes of high intensity intervals—e.g., sprint a straight 100 meters on a track, then walk the next 100 meters
• Begin with intervals totaling one mile and work your way up to two miles

Thursday: Plyometrics

Sets: Aim for 2 (resting 1-2 minutes between exercises)

• Dynamic Warm-Up (10 to 15 minutes)
• 15 Box Jumps
• 10 Long Jumps
• 10 Explosive Bounds per leg (a.k.a. Switch Jumps)
• 10 Tuck Jumps

Photo: momsteam.com