1. Soccer-Specific Training: training for the aerobic, anaerobic lactic, and anaerobic alactic systems, done using movements, intensity, and work-rest periods similar to those used in the sport of soccer.
2. Speed and Power: strength and plyometric exercises, targeting soccer-specific muscles, are executed using the maximum amount of force, in the minimum amount of time, in order to maximize the speed and power.
3. Coordination: soccer-specific movements and muscular recruitment patterns are taught, and reinforced, to ensure that players develop more efficient movement mechanics, and are able to train and play at higher intensities without wasting energy.
4. Injury Prevention: prevention of acute and chronic injuries to specific areas (low back, hips, groin, knees, ankles, and shoulders) is achieved through targeted strength exercises, utilizing various different speeds of contraction and types of resistance.
5. Nutrition and Wellness: athletes are provided with current information and tools needed to help them adopt a healthy, active lifestyle, including an athletic diet designed to maximize performance, while also taking into account specific needs for weight loss, gain, or maintenance.