Player Resources for Remote Training and Conditioning

A Message our Director of Coaching, Seth Spidahl

First and foremost, I hope and trust that all is well with you and your family during this challenging time! I’m sure most of us have never seen anything like this during our lifetimes, and we are all doing the best we can to cope with this in our personal and professional lives.
Since mid-last week when all the initiatives from the President Trump and Governor Inslee were communicated, (and things are still changing as you all know), the youth soccer landscape like many other programs have shut down effective through the end of April.
I currently sit on the RCS committee (which governs the RCL) and sit on the Boys’ ECNL Board of Directors…hence I’ve been knee deep on conference calls to determine what’s next in terms of our youth soccer landscape. Here is what I know so far:
  • The RCL will be shut down for all practices, games, meetings, and club functions including; academies, camps. clinics, educational seminars, etc.  through Friday, April 24th in conjunction with the schools in the immediate area.
  • The RCS will connect on a weekly call to continue to discussions on State Cup (the recommendation has been made to cancel State Cup due to lack of time, field space, and referees but nothing official yet), tryouts, etc. for next year. There may be some time to finish as many league games as possible depending on when we can return to play on the fields. This is all still up in the air for now.
  • The ECNL has cancelled all activities including games, Conference Selection Programs, Super Cup, and National Events through Thursday, April 30th. On the boys and girls side, the goal is to play as many of the local games as possible through the weekend of June 6/7th.  This is the deadline for when all conference game must be completed.  It’s too early to have any sort of reschedule information, so patience is appreciated.
This is my current update.  I will be back in touch with more details when I have them.

Athletic Maintenance Program Strength

For Players U13 and Below

Adult Supervision Recommended

Note: This program is intended to be performed 3x a week, no equipment needed. Each day consists of slightly different exercises. Most exercises are linked to a video providing a visual demonstration that can be accessed by clicking on the exercise name.

*Some videos contain dumbbells; however, they are not necessary. Perform all exercises without additional weight, unless supervised by an adult. Some exercises include a band, if you have one, go ahead and use it. Otherwise, the exercise can be performed without one.

Day #1

Set #1- Repeat 2-3x

Squats: 12-15 reps

High Knees: 30s

Forward to Reverse Lunge: 12 reps each leg (forward AND back is 1 rep)

Lateral Bear Crawl: 30-45s

Set #2- Repeat 2-3x

Single Leg RDL: 12-15 reps each leg

Hamstring Walkouts:  30s

Skaters: 30s

Set #3- Repeat 2-3x

Glute Abductors:12-15 reps each leg

Nordic Curls: 12-15 reps

Plank: 30s hold

Day #2

Set #1- Repeat 2-3x

Squats:12-15 reps

Skaters: 30s

Forward to reverse lunge: 12 reps each leg (forward and back is 1 rep)

Plank w/side tap: 30-45s

Set #2- Repeat 2-3x

Glute Bridge w/Hamstring Extension: 12-15 reps each leg

Hamstring Walkouts: 30-45s

Side Plank: 30s each side

Set #3- Repeat 2-3x

Bird Dog: 12-15 reps each side

3-Way Glute Activation: 10 reps in each direction (both legs)

Nordic Curls:  15 reps

Day #3:

Set #1: Repeat 2-3x

Step up: 12-15 reps each leg

Skaters: 30s

Lateral Bear Crawl: 30-45s

Set #2: Repeat 2-3x

Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)

Single Leg RDL: 12-15 reps each leg

Plank w/Side Tap: 30-45s

Set #3: Repeat 2-3x

3-Way Glute Activation: 10 reps in each direction (both legs)

Nordic Curls: 12-15 reps

Plank w/Leg Raise:  30-45s

 

Athletic Maintenance Program

Strength and Plyometrics

U14 and Above Players

Note: This program is intended to be performed 3x a week, no equipment needed. Each day consists of slightly different exercises. Most exercises are linked to a video providing a visual demonstration that can be accessed by clicking on the exercise name.

*Some videos contain dumbbells; however, they are not necessary. Perform all exercises without additional weight, unless supervised by an adult. Some exercises include a band, if you have one, go ahead and use it. Otherwise, the exercise can be performed without one.

Day #1

Set #1: Repeat 3x with little rest in-between

Lunge Jumps: 30s each leg (one leg at a time)

Lateral Bear Crawl: 30-45s

Set #2: Repeat 3x with little rest in-between

Squat Jumps: 30s

Bear Crawl Hold: 30-45s

Set #3- Repeat 2-3x

-High knees: 30s

Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)

Hamstring Walkouts:  30s

 

Set #4- Repeat 2-3x

Single Leg RDL: 12-15 reps each leg

Skaters: 30s

Plank:30s hold

Set #5- Repeat 2x

3-way glute activation: 10 reps in each direction (both legs)

Nordic Curls: 12-15 reps

Day #2

Set #1: Repeat 3x with little rest in-between

Lunge Jumps: 30s each leg (one leg at a time)

Lateral Bear Crawl: 30-45s

Set #2: Repeat 3x with little rest in-between

Squat Jumps: 30s

Bird Dog: 12-15 reps each side

 

Set #3- Repeat 2-3x

Skaters: 30s

Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)

Plank w/Side Tap: 30-45s

Set #4- Repeat 2-3x

Glute Bridge w/Hamstring Extension: 12-15 reps each leg

Hamstring Walkouts: 30-45s

Side Plank: 30s each side

Set #5- Repeat 2x

Glute Abductors:12-15 reps each leg

Nordic Curls:15 reps

Day #3:

Set #1: Repeat 3x with little rest in-between

Lunge Jumps: 30s each leg (one leg at a time)

Lateral Bear Crawl: 30-45s

Set #2: Repeat 3x with little rest in-between

Squat Jumps: 30s

Plank w/Leg Raise:  30-45s

Set #3: Repeat 2-3x

Step Up: 12-15 reps each leg

Skaters: 30s

Bird Dog: 12-15 reps each side

Set #4: Repeat 2-3x

Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)

Single Leg RDL: 12-15 reps each leg

Plank w/Side Tap: 30-45s

Set #5: Repeat 2x

3-Way Glute Activation: 10 reps in each direction (both legs)

Nordic Curls: 12-15 reps

 

Athletic Maintenance Program Conditioning

Goal:  Perform 1 of the 2 exercise options listed below

When:2-3x a week, ideally on opposite days of strengthening workouts. Can perform more frequently if you’d like.

Exercise type:you can choose the same workout to do each time or you can switch through the options

 

Warm-up:Perform each day

  • Lines: Set up two markers about 20 yards apart. Perform the exercises listed below from one end to the other.
  1. Jog down and back- 3x
  2. High knees- 2x down and back
  3. Ski jumps– 2x down and back
  4. Forward jumps- 1x down and back
  5. Sprint down, reverse jog back- 3x

Choice of workout:

  1. Interval sprints: 6s sprint, 6s jog, and repeat
    1. Repeat 10x (2min) – this is one round
    2. Rest for 1min after the round
    3. Repeat for as many rounds as you’d like – aim for at least 5 (10min of work)
  2. Line sprints
    1. Place a marker (cone, soccer ball, can use a field, etc.) every 10 yards for 50 yards (5 markers in total)
    2. Run to the first marker (10 yards) and back
    3. Run to the second marker and back
    4. Run to the third marker and back (continue for the 4thand 5thmarker)
    5. Rest for 1min
    6. Repeat steps a-e for 3-5 rounds

 

Beast Mode Soccer

2500 Touch Explosion Challenge

 

Click on the following link for a few ideas  from Beastmode Soccer  2500 TOUCH EXPLOSION.  This document should help any player get started on technical drills that will help develop and refine their ball mastery skills.  Use the following link to view a video of each move and tips for improved performance.

 

 

Preparing for the College Journey

 

Hello Washington Premier! I hope this finds you well. I am really excited to share with you the below webinar and  work with you to learn more about where you want to attend college!  As a former Division 1 soccer player and owner of True Potential College Consulting, I want to provide you with some current information to help increase your chances of playing college soccer. This 25 minute webinar (linked below) will walk you through specific steps that will help you reach your goals. If you have any questions, please feel free to reach me by e-mail at truepotentialcollegeconsulting@gmail.com. I also offer services for anyone interested in extra help with their college applications or college essay writing. I hope to meet with all of you in person sometime soon, but for now, stay healthy and continue to work hard!

Emily Glass

To view the webinar, click here

Good Reading Material

Navigating the College Process during COVID -19’s Interruption

In response to widespread postponements and cancellations due to the COVID-19 pandemic in March 2020, ScoutingZone released this 4-week college recruiting guide to US Club Soccer members. Enjoy the complimentary resource, and take advantage of this downtime to raise your profile in collegiate recruiting.

Director’s Challenge

DirectorChallenge LinkInstagram Views as of 4/9
Kevin SkinnerBody Juggling Challenge2,199
Michael Donne100 Juggle Challenge1118
Scott Ford Round the World Challenge1086
Richard UnsworthGarbage Can Challenge952

Techne Futbol

Update:  Techne Futbol Invitations were sent out yesterday (3/24).   We have been notified by a number of players that have not received their invitation and all the email addresses impacted are Comcast email addresses.   If you have another email address, please email it to Kevin Skinner at krskinneruk@yahoo.co.uk  please include the player’s name and team name.

Boost Your Soccer IQ

We know the current “down time” will minimally last until April 24th.   During this period, WPFC has provided players with resources (Techne Futbol and strength and conditioning plans)  so they can continue to work on their technical skills and fitness side of the game on an individual level.   In addition to the physical components, there is a knowledge component that is critical for any player wanting to get their soccer game to the “Next Level”.  Below are 14 videos with analysis to help you boost your soccer IQ!

  1. FC Barcelona Possession Analysis
  2. Developing the Football Brain
  3. Movement to Drag Defenders
  4. Defending – Poor Defending Examples
  5. FC Barcelona vs Atletico Madrid Soccer Analysis – Compact Shape
  6. 4-3-3 In Possession Choreography
  7. Building From the Back
  8. Midfield Movement Patterns
  9. The 8 Xavi Rules
  10. How a Striker Should Move – Cavani
  11. Analysis – Liverpool under Klopp. High Pressure and Explosive Attacks vs Barcelona
  12. High Pressure – Team Defending
  13. Leipzig’s Counter-Attacking Football – The Analysis
  14. Counter Attacking Principles

Click here to listen to the Podcasts on different channels.

Relational coaching leads to excellence

Elite Development finding the right way

Development Phase

Goalkeeper Specific Fitness & Drills

Training work from WPFC Goalkeeper Training Staff

Below is a number or resources for to WPFC keepers to stay fit and to continue to keep technical skills sharp.  If you have any questions, please contact WPFC Director of Goalkeeping Willy Leiste at willy.leiste@gmail.com.

Videos from Dan Gaspar with a wall (regarded as one of the best goalkeeper coaches in the world by some):
See the ball into your hands – facing away from wall: https://www.facebook.com/dan.gaspar.98/videos/2772592492777514

Various GK exercises from Andrew Tarbell of the Columbus Crew:

Northern Ireland Goalkeeping Institute (Twitter @nigk_1):

Good core exercises. These exercises are demonstrated by Haley Kopmeyer, who is on the West Coast Goalkeeping Pro Team, and former goalkeeper of the Seattle Reign.

https://m.youtube.com/watch?v=W8A3NnUmpOE&feature=youtu.be

Fitness Program Fit for 90

Goalkeeper-specific fitness requires the ability to perform maximal speed actions throughout the game.

The following Goalkeeper individual plan has been developed Fit for 90 with the objective of performing maximal speed actions with short recovery. This challenges your ability to recover from the explosive actions required of goalkeepers in the game.

GK Individual Training