My friend is trying to join the women's soccer team for college, but she is struggling with the fitness test and is underweight.

She has to be able to do at least 25 push ups with in a minute with chest touching the ground.
20 sit ups with someone holding down my feet with in 1 minute
20 yard and 40 yard sprint which is timed
2 mile timed running course
Vertical jump with two foot standing

Right now I am 5'7 at 107 lbs in the morning time. She has only about 2 months before the pre-season starts to make the team. What is a work out program she can use to get stronger without gaining too much weight and fat?

http://i.imgur.com/kqNbhpe.jpg

Also, can girls take creatine? I heard creatine can make you stronger quicker, but it also makes you look really bloated and makes people lose their hair. Is that true?

Is thia for you or a friend... you keep mixing up the 2, creatine is fine for girls,

wake up at 4am. cardio conditioning at 5am for 2 hours.

explosive / weight training at night for 1-2 hours.

lol i just made this up.

Sex Sex lots of sex

Sorry, typo.



That's a bit too early. Can it be in the afternoon? What are explosive training?

don't listen to him, lol he's trolling obv time of the day doesn't matter, ask in the sticky at the top of the page, the "ask raynor" thread, he always has sound advice.

just curious how close are you/your friend to these goals?

busted. Just post as yourself, its not a big deal.

my advice for specific PT's (physical tests) is to practice the exercise involved.

need more pushups? Practice pushups.
need more situps? practice pushups.
need a faster run time? Practice running.

sex before games for te boost ofc
ronda rousey has sex before fights

25 girl push ups but only 8 regular push ups
10 sit ups with legs held down

I don't think she can pass the vertical jump though.

What are some programs to help improve the push ups, sit ups, and improve vertical jumping?