Tips on getting in shape for regional team tryout?

Hey guys I was just woundering if anyone could give me some tips on what I should be doing to get in shape for a regional team tryout ? Also is there any foods I should be eating or should not ? Any  tips would be Great !! thanks so mch

What team/sport are you trying out for?

It's a U 18 high performance field hockey team I went to one tryout and they said I have to skill but I have to get my fitness up  ie my beep test  score needs to be higher

Oh ok, well i'm sure with field hockey its going to be a mixture of aerobic and anaerobic situations. Problem is I dont know exactly what a beep test is lol.

It's a 20 meter shuttle run that Continuously increases in speed