FIT to rock York City are looking backward to go forward this season under the watching eye of fitness coach Kevin Hornsby.

Since his arrival at Bootham Crescent 12 months ago, Hornsby has been keeping a detailed record of every City player's fitness.

The squad were all tested at the beginning of pre-season last year and again at the end of the campaign.

The database was updated when the players returned for pre-season in July and their fitness levels were again checked just last week.

Hornsby plans to carry out more tests in November or December to see whether levels are flagging or on the rise.

In so doing, Hornsby reckoned he will be able to gauge just how intensive training needs to be at different stages in the season.

"It gives me parameters to work to and we can see whether we have to increase training or decrease it," he explained.

"If the players are getting tired we might do less intensive work. Alternatively, the tests may show they need to have their fitness levels stepped up."

With a fairly small squad, City are unlikely to have the luxury offered Premiership clubs who can rest their top stars for certain games.

However, the fitness database will also enable Hornsby to develop tailor-made fitness sessions for individuals.

"I tend to look at games differently and not from a football perspective," he said.

"I'll look to see if a player is tired physically or mentally. If we think they are flagging we can then take them out of training.

"Alternatively, we might decide to step their training up if they are tired because the pace of the game is too much."

Hornsby's impact at City was clearly evident last season as the Minstermen belied their off-field troubles and just missed out on a play-off place at the final hurdle.

The improved fitness - and mental toughness - of the squad was rightly credited with playing an important role in City's promotion charge.

On more than one occasion last season City battled to the end while their foes wilted and bagged a crucial late goal to snatch a point or even three.

While pleased with the plaudits, Hornsby was quick to praise the players.

"I can put on fitness sessions but if the players do not adapt to them and give 100 per cent then they will get no benefit from them," he reasoned.

"The main thing I try to do is to get as much variation as possible in the sessions and make them as enjoyable as I can.

"At the end of the day, there is no substitute for running but we do work on other things like speed and agility and quickness, power and core-stability, and even weights' sessions.

"I look at other sports like rugby, athletics and swimming because everyone has different methods of training.

"What I try to do is take what is used in other sports and try to develop it for football to get rid of the monotony of training sessions."

Hornsby, a popular figure among the players and staff at Bootham Crescent, admitted the new breed of footballers, anxious to leave no stone unturned in their match preparations, made his job easier.

"With such a young squad they are more readily adaptable to new procedures. These lads here are open to anything," he enthused.

"I try to treat every player, trainee or a seasoned pro', the same.

"When players come back to you and give you feedback that you've helped them then that's fantastic.

"The gaffer (Chris Brass) and Nogs (Lee Nogan) were always wanting to do things with me after training and were always open to new ideas and looking for things that can help.

"You need that in any level of football. Anything that can give you a little bit of an edge."

In a division as tight as the Third, a little advantage on your rivals can make all the difference.

As Hornsby explained: "I can't make the lads here better footballers, but I can make them fitter and stronger athletes.

"Football ability is a God-given talent. Fitness is something some people have naturally but a lot of footballers don't have it and have to work on it.

"The football ability at this club is phenomenal for such a young squad, but if I can make them stronger then that can only help."

Improved fitness can not only help performance on the pitch but can also keep players out of the treatment room.

Said Hornsby: "The Third Division is a very hard division and football is a contact sport so you are never going to eliminate injuries.

"But if you are stronger you are less likely to suffer injuries and the one person we don't want working at this club is Jeff (Miller, the club's physio).

"And if a player is fitter and stronger in his body he will also recover from an injury, be it major or minor, a lot quicker."

He added: "The days have gone when you could just be a natural footballer. You have to be an athlete as well, and then you have to be a strong lad too, especially in the lower divisions where it is robust.

"It also breeds confidence. If you are strong physically you feel strong mentally."