Strength and Conditioning

Our strength and conditioning soccer program focuses on developing fitness, nutrition, and life goals to improve physical and mental abilities on and off the field.

STRENGTH AND CONDITIONING WITH COACH KASEY

THIS PROGRAM IS DESIGNED FOR PLAYER BETWEEN 12 – 17 YEARS OLD. WE RECOMMEND YOUNGER PLAYERS PARTICIPATE IN OUR SPEED & AGILITY PROGRAM HERE

DAY/LENGTH

MONDAYS; 1.5 HOURS (designed to avoid conflicting training schedules.)

ADJUSTMENTS

Workouts are modified for recovery following a match weekend.

WHAT TO BRING

Bring running shoes and water. All other equipment is provided.

LOCATION

All workouts take place on the soccer field.

Kasey Cox

COACH KASEY HOLDS A MASTER'S DEGREE IN KINESIOLOGY AS WELL AS A CERTIFICATION IN PERSONAL TRAINING

Our strength and conditioning program with Coach Kasey includes personalized workouts that focus on soccer-specific exercises to strengthen the entire body. Coach Kasey’s program takes a complete approach aimed at teaching players vital program components highlighted below

SPECIALIZED WORKOUTS

Includes 4 workouts a week — 1 workout with Coach Kasey and 3 personalized workouts to complete at home. Coach Kasey uploads videos of each workout for players to access; this ensures every player has instructions on how to appropriately complete each exercise in their program. All phases of the workout plan will be used and programmed based on the player's soccer schedule.

RECOVERY

The workouts players have learned will act as a guide to the recovery process. This includes a recovery workout at the beginning of the week with Coach Kasey in connection with a normal workout throughout the week when a player has more than one game on a weekend. All recovery exercises that are taught and learned are soccer-specific.

NUTRITION TRACKING

The nutrition aspect of this program will assess players' current eating habits and help them develop a better understanding of what to eat and what to avoid in order to increase energy on and off the field.

GOAL PLANNING

The workouts players have learned will act as a guide to the recovery process. This includes a recovery workout at the beginning of the week with Coach Kasey in connection with a normal workout throughout the week when a player has more than one game on a weekend. All recovery exercises that are taught and learned are soccer-specific.

SPECIALIZED WORKOUTS (3-PHASE)

Phase 1 – Core/Stabilization:

These workouts consist of strengthening the entire body through core and stabilization exercises. Once players have a foundation built, they move to the next phase.

Phase 2 – Strength Exercises/Techniques.

These are incorporated to improve overall strength through a variety of exercises including hip complex/core, legs, and upper body strength. Once the strength phase has been completed, players progress to the next phase.

Phase 3 – Power:

Players increase their explosive ability by integrating aspects of the initial phase. This helps players’ muscles combat over-training or over exhaustion.

RECOVERY

Players learn about the recovery process using the workouts from above. For example, when a player has more than one game on a weekend, they complete a recovery workout on Monday with Coach Kasey before continuing their normal workout throughout the week. This ensures the recovery process is being maintained and players are not exercising excessively. The recovery workout consists of stretching, rolling out, and light to moderate exercises.

NUTRITION TRACKING

Each player will record everything they eat and drink for 3 weekdays and 2 weekend days for a total of 5 days. After completion, the assignment will be turned in to Coach Kasey who will review and discuss his observations with the players, including discussing areas of improvement in players' eating habits. This will provide players with a foundation on how to better understand the basics of nutrition and how to increase energy by incorporating certain foods into their daily meals.

GOAL-SETTING

A goal-setting sheet will be provided to players to fill out. Players are encouraged to think of 3 different goals they want out of a) soccer b) working out and c) life. Within those 3 primary goals, players will provide accompanying sub-goals to help them on the path to achieving their major goals. This project is also designed to create a tangible path and build momentum toward achieving major goals without feelings of overwhelm. After completing the task, the players will have these reviewed to determine their current position in relation to their goals and what needs to be done for them to reach their goals. This goal-setting task will help players understand that this is a continuous process – one that requires persistence, application, and patience.

Our strength and conditioning soccer program focuses on developing fitness, nutrition, and life goals to improve physical and mental abilities on and off the field.