Drills of the Week

Drills of the Week

Here are your weekly top individual training drills that can be found on social media from the past week. This week's drills feature Shea Groom teaming up with YFutbol for some reverse juggling, a new 4 cone drill from Beast Mode Soccer, a core stability exercise from Trainer Gorres, a ball control drill from SoccerFIT Academy,  a foot speed drill from 1v1 Soccer FC  and more! As always, make sure and follow them for more!

Read More

Movement over Muscles

Movement over Muscles

Traditional strength training programs aim to build muscles like biceps and triceps.  This approach will give you results and acheive the goals of stronger muscle, but it doesn't guarantee good movement on the field or court.  Functional training focuses on building movements such as pushing and pulling.  By developing stability, strength, and power in these movements, we can acheive results that will translate to sports while still developing the muscles like biceps and triceps.

Read More

Train Like a Pro: Core & Neck Strength Training featuring Ashlyn Harris

Train Like a Pro: Core & Neck Strength Training featuring Ashlyn Harris

There are many risk factors involved with head trauma, but Neck Strength is the only risk factor that can be modified. Concussed athletes had a smaller neck circumference and less overall strength. In untrained youth, the odds of a concussion dropped 5% for every pound of neck strength. In March of 2014, the American Journal of Sports Medicine published an article showing that greater neck strength and anticipatory cervical muscle activation can reduce the magnitude of the kinematic response. So while we may never be able to fully prevent a concussion, we can develop the muscles around the neck to reduce the risk.

Read More

Building Good Movement - Part 2

Building Good Movement - Part 2

In part 1, I discussed the components of a movement-based, performance training program. An athlete must train for movement qualities such as stability and mobility.   Athletes also need strength training to produce force to meet the demands of sport, and move in every direction, not just forward and back.  Now, I'll break down the movement itself and go over some training tips to help boost performance.  This system will work for any movement, but today I'm going to focus on just one..

THE SQUAT

There are many different variations of the squat, barbell back squats, front squats, overhead, etc.  My personal favorite is the RFE (Rear Foot Elevated) Squat, aka Bulgarians.  In this version, the rear foot is elevated, placing the focus on one leg, with the added challenge of balance, core stability, and flexibility.  Whatever variation you choose, it still breaks down into a knee dominant movement, and the demands are roughly the same. 

Read More

Train Like a Pro: Plyometrics featuring Ali Krieger

Train Like a Pro: Plyometrics featuring Ali Krieger

Ali Krieger is known as one of the fastest players on the US Women's National team and one of the best defenders in the World.  Her speed allows her to make plays all over the field, winning the ball on one end, and attacking on the other.  Learn how to train like Ali with a plyometric program designed by her personal trainer, Chris Gorres, now available for purchase in the Amplified Soccer Athlete app.

Read More