Academy Curriculum

Strength & Conditioning Program

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NOTE:

S&C training should be introduced lightly at the 10-14 age group. It should become an integral part of the training routine when players enter the U15-18 age bracket.

1. Interval training w/ the ball

2. Plyometrics (jump training)

3. Core Strength & Balance

4. Agility training

5. Flexibility training

6. Speed / Quickness

7. Endurance

Back and forth between two markers (betw. 10-100 yds) doing various ball exercises (juggling, dribbling, etc.) at a fast pace. Rest to work interval can be 1:1, 2:1 or 3:1.

Field players and especially GKs benefit from plyometrics. This type of training will make you jump and land softly on your toes. (i.e. jump squats, iso lunges, etc...)

Push-ups, sit-ups,

pull-ups, crunches, balance moves, you name it...we are doing it. Core strength is important for soccer, and especially for shooting.

This is the ability to get up quickly from a ground position and vice versa. The ability to stop and go and change direction quickly. Academy training incorporates all of these elements.

Being able to extend muscles beyond their normal capacity.  A good stretching program is the foundation for good flexibility.

Training your twitch fibers in your leg muscles to fire as quickly as possible to create faster movement in your legs. Pure speed is hard to improve, but quickness can get btter when you combine it with good agility and flexibility exercises. We can show you how.

Building up stamina and endurance to fight fatigue in a soccer match can be achieved by pushing yourself to work out harder & longer. This can be a jog, a temp run, an interval workout, or any other cardio exercise that is continuous (i.e. playing basketball pick up)

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