Soccer Fitness

Strength and Conditioning sessions are delivered in 8-, 16-, 24- and 32-week programs, which comprise the entire soccer off-season from October to May.  This training can also be done during the soccer season, in 8- and 16-week maintenance programs, designed to help athletes maintain al of the endurance, speed and power they develop during the off-season.  The programs are age-appropriate and periodized based on the power output for each particular workout.

Sessions are all 1 hour in length, and athletes train in groups of 1-5, and each group works with a specific trainer for the duration of the session.

Strength and Conditioning Training is delivered through 2 different days of training, done in either 1 day per week (alternating) or 2 days per week (both days every week) programs.  The training days are organized as follows

• Treadmill Days:

1. Active-Dynamic Warm-up (10 minutes)
2. Woodway Treadmill Training (45 minutes – 1 athlete runs on the Woodway Treadmill at a time, while the other 1-4 will stretch and recover)
3. Cool-down (5 minutes)

(Click here to learn more about Soccer Fitness Treadmill Training)

• Plyometric Days:

1. Active-Dynamic Warm-up (10 minutes)
2. Plyometric Training (20 minutes – all athletes will perform exercises and rest bouts together)
3. Noramco Treadmill Training / Functional Strength Training (25 minutes – 1 athlete runs on the Noramco Treadmill, for 3-5 minutes, while the others go through their Functional Strength workouts, then they rotate)
4. Cool-Down (5 minutes)

(Click here to learn more about Soccer Fitness Plyometric Training)

The Soccer Fitness Strength and Conditioning Training Programs are divided into 4 main sub-components:

1. Active Dynamic Warm-Up: Exercises designed to raise the body’s temperature, and dynamically stretch and activate the major muscle groups used in soccer. (done on Treadmill and Plyometric Days)
2. Treadmill Protocols: Training sessions consisting of repeated bouts of level and/or uphill sprints on the state-of-the-art Woodway Pro-XL Treadmill (we are the only facility in Canada to own one).  Designed to develop explosive, high-velocity strength in the lower body, as well as to improve running mechanics and make the running stride more efficient (done only on Treadmill Days).
3. Plyometric Protocols: Training sessions consisting of repeated bouts of bounding exercises done on the Soccer Fitness Plyometric Floor, as well as the Power Plyo Boxes, followed by Overspeed and 360-Degree runs on the revolutionary Noramco HS Elite Sprint Treadmill (we are the only facility in Canada to own one).  Designed to improve quickness, speed and jumping power, and to develop dynamic core stability while jumping and changing directions at high speeds (done only on Plyometric Days).
4. Functional Strength Protocols: Strengthening exercises utilizing various forms of resistance, including free weights, machines, resistance bands, and body weight.  Designed and targeted at improving and correcting muscular weaknesses and strength imbalances that may have a negative impact on athletic performance   (done only on Plyometric Days).