Pre-Season SAQ Pilot Program

Washington Premier will be running a Pre-season SAQ training program for the boys U13 to U19 age groups.  This is a pilot program that will focus on introducing athletes to injury prevention exercises and training routines.   The club is testing this as a pilot program as the club realizes the importance of a strength and conditioning component into the club’s training curriculum.

Program Objective:

The purpose of this program is to reduce the risk of injury by utilizing sport-specific resistance training and agility techniques. This program is a great opportunity for athletes to strengthen their bodies, reduce risk of injury, and better prepare them for playing at the collegiate level.

Resistance training and how the program works:

Resistance training is a type of exercise that utilizes body weight, bands, and other forms of added resistance to improve muscular strength and endurance.

At the start of each training, athletes will complete a dynamic warmup followed by agility drills and resistance training exercises designed to target muscles that are underdeveloped and at greater risk of injury during the sport of soccer. A strong emphasis will be placed on resistance training as this is key to mitigating sport-related injuries. In addition, athletes will be highly encouraged to perform these exercises outside of training in order to see maximum results. Each training will differ and include new exercises to keep the athletes engaged and eager to learn. A thorough explanation and demonstration will be given for each exercise.

Targets of Strengthening:

-Hamstring and Glutes
-Areas surrounding the knee


McKenna Garrison is a Graduate from Western Washington University with a BS in Kinesiology. McKenna grew up playing soccer and has always had a passion for athletics and helping athletes perform, both physically and mentally, to the best of their ability. In order to provide athletes with current, cutting-edge information, McKenna became a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). With her knowledge in the field, the goal is to optimize athletic performance and minimize sport-related injuries.


Location: WPFC Complex

Dates: Monday, August 12, 19, 26 and September 2

Players:  All Boys in age groups U13 to U19

Times–See below by age group (Each time slot is limited to 15 players):

  • Age group U13/U14:  5:00 – 6:00 PM
  • Age group U15/U16:  6:00 – 7:00 PM
  • Age group U17/U18/U19:  7:00 – 8:00 PM

Costs: $60 for all 4 sessions

Click on the following link to REGISTER TODAY!  (select category heading).


For registration questions, please contact Washington Premier FC  Registrar, Kelley Jean.