Build Strength - Boost Performance - Train like a College Athlete
Welcome to your go-to hub for soccer-specific workouts, conditioning guides, and performance tips that actually move the needle. Whether you're prepping for preseason, bouncing back from injury, or just trying to level up your game, this is where real work gets done.
🔥 Preseason Fitness: Show Up Game-Ready
Preseason isn’t just about surviving the first week—it’s about showing coaches you’re ready to compete from Day 1.
Whether it’s passing the fitness test or earning that starting spot, how you train in the weeks leading up to your season sets the tone for everything.
🏃♂️ What to Focus On:
- Endurance: Can you last 90 minutes without fading? Build your base with long runs + tempo workouts.
- Explosiveness: Sprint work, plyos, and short bursts matter more than mile times.
- Agility + Quick Feet: Ladder drills, cone work, and reaction exercises give you an edge in tight spaces.
- Strength: Hit the weights—especially core, glutes, and hamstrings to prevent injury.
- Recovery: Hydrate, stretch, sleep. The gains don’t stick if you’re burnt out.
📆 How to Structure It:
- 3–4 Days Conditioning: Mix of sprints, interval runs, and recovery jogs
- 2–3 Days Strength + Mobility: Lifting, resistance bands, yoga/stretch sessions
- 1 Rest Day: Let the body recover so you’re building—not breaking down
✅ Pro Tip:
Don’t just train hard—train smart. Log your workouts, track fatigue, and listen to your body.
🧠 Smart Training Habits
- Track your progress weekly
- Focus on recovery: sleep, hydration, mobility
- Fuel up with our [Performance & Nutrition Toolkit]
- Avoid burnout—balance high intensity with rest days
➡️ [Download Editable Workout Log Template]
📋 Weekly Training Logs
Keep tabs on:
- Training focus (speed, strength, skills)
- RPE (Rate of Perceived Exertion)
- Daily wins + challenges
- Injury checks
🗣 Motivation from the Field
“You don’t rise to the occasion. You fall to the level of your training.”
– Unknown Coach, but very wise.