Why You Were Cut and How to Make Next Year's Team

January 8, 2013 | Chris Hitchko

Cut From Team

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: 3x6-12 (minimal rest between exercises)

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)

Photo: momsteam.com

Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 85,034
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,829,964
Antonio Brown Juggles 3 Footballs
Views: 1,205,750

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,378
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

Can a Faster Brain Increase Sports Performance?

What is there were ways to increase athletic performance by changing signals that increase brain speed? What if you nearly see things happen before they...

5 Tips for Playing Mentally Tough Tennis

What's Your Backup Plan When 'Plan A' Fails?

Positive Affirmations for Athletes

Overcome the 5 Most Common Mental Mistakes in Sports

Why You Should Be Training Instead of Exercising

The Athletic Brain: How to Learn to Anticipate

4 Tips for Building Confidence

Q&A: How to Deal With a Tough Coach

Regain Your Confidence by Getting BIG

Study: Athletes Think Faster, More Accurately Than Non-Athletes

Build Mental Toughness in the Weight Room

Tips to Be a Better Leader

How Nik Wallenda Prepared to Walk Across the Grand Canyon

Get Tough on Your Goals to Get Fit

Home Field Advantage Is Real, Says Science

Mental Warm-Up: How to Build Confidence Before a Game

Growth Mindset: How to Think Like a Champion

How Clayton Kershaw Gets in the Zone

5 Steps to Becoming a Better Coach

4 Obstacles to Better Goal Setting

How Mentally Tough Are You?

Using Sports Imagery as Pre-Performance Routine

Why Athletes Must Focus on Developing Their Own Identity

Does Home Field Actually Confer an Advantage?

5 Steps to Changing a Bad Habit

4 Reasons Your Team Is Losing

Use Sports Psychology Against Your Opponents

How Mental Flexibility Boosts Your Game

6 Ways Sport Parents Are Doing It Wrong

How Mental Performance Affects Your Workouts

How to 'Keep Your Cool' on the Football Field

How to Improve Mental Focus on the Baseball Diamond

A Coach Describes What It

Overcome Your Fear of Failure

The Art of Strength and Conditioning Coaching

5 Tips to Becoming a Successful Athlete

The Holistic Approach to Impactful Sports Coaching

Stress Exposure Training for Basketball

The One Word You Should Never Say to Yourself