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ELITE SOCCER POWER MINI STRENGTH and

CONDITIONING GUIDE 2010

Athletic Development for Soccer Players


ELITE SOCCER POWER MINI STRENGTH and
CONDITIONING GUIDE 2010

Table of Contents
Athletic Development. 3

Basic Strength.. 8

Plyometrics for Speed 9

Energy Systems. 12

Acceleration and conditioning Drills 15

Fast Feet Agility..17

Nutritional Ideas. 20

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Athletic Development for Soccer Players


Athletic Development -Creating A Long Term Program

In "creating" a superstar soccer athlete many parents and coaches overlook the
dangers of early specialization to see short term gains with long term
consequences.

I know because I have seen it first hand with parents who thought their child was
the next premiership or world cup hero.

Unfortunately for these "know it all" parents of most of these children got passed
by other children who played other sports in different seasons and then only
started to "specialize" at an older age.

According to Tudor O Bump, PhD. (Total Training for Young Champions) early
specialization in sport for children before they are physically and mentally ready
often leads to the following:

- Narrow development of muscles and organ function

- Overuse and over training injuries - I see this first hand and intervene when I
can

- Negative impact on the mental health of children involved - I have witnessed


this as well

- Social implications due to limited interaction with other children outside of sport

- Burn out due to doing the same thing over and over again

Multilateral Development - The Solution for Athletic Development

It is important for young kids to develop a variety of fundamental skills before


they start training in a specific sport.

My analysis to this is building a house. Regardless the type of house that is built,
there must be a solid foundation first. This is little to no difference for athletic
development of young aspiring male and female soccer players.

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Soccer athletes must be able to run, jump, throw, catch, tumble and balance.
Developing these skills first provides a solid foundation for athletic development
that leads towards sport specialization at a later age.

We must remember that it takes years of training to become a world class soccer
player and it is vital to develop a long term plan based on sound, scientific
principles.

In two separate studies (Harre 1982 and Nagormi 1978) found the following
similar results comparing early specialization to a multilateral program. This is
what they found:

Early Specialization:

-quick performance improvement

-Best performance achieved at 15-16 years

-inconsistency of performance in competitions

-by age 18 many athletes were burned out and quit the sport

-prone to injuries because of forced adaptation

Multilateral Development

-slower performance improvement

-best performance at 18 and older

-consistency of performance in competitions

-Longer athletic life-few injuries

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Four Stages of Athletic Development

Initiation Stage - Ages 6 to 10

Athletic Formation - Ages 11 to 14

Specialization - Ages 15 to 18

High Performance Ages 19 and up

Initiation Stage - Ages 6 to 10

In general for this age group the programs should be of low intensity with a major
focus on fun. The programs must focus on overall athletic development and not
sport specific performance.

Ligaments which join bone to bone are becoming stronger; however, bone ends
are still cartilaginous (soft) and calcifying (hardening).

It is in this stage where growth plate damage may occur both in sport and in
training.

The attention span of children is short at this time therefore it is necessary to be


creative.

Here are some key things to note:

-kids should be introduced to a wide variety of skills and exercises including


running, jumping, catching, throwing, batting, balancing and rolling

-encourage children to develop flexibility, coordination and balance

-positively reinforce children who are committed and self disciplined.

-reinforce improvements in skill development

-encourage participation in as many sports as possible

-make sure sports are fun

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Athletic Formation - Ages 11 to 14

This is also a stage of awkwardness for some athletes due to rapid growth
spurts. The bone tends to grow faster than the muscle, tendons and nerves. This
explains the lack of coordination with some drills.

It is absolutely crucial that the focus is on skill development!

Here are some guidelines for athletic development in this stage:

- Progressively increase volume and intensity of training

- refine skills

-improve flexibility, coordination and balance

-introduce athletes to exercises that develop general strength

- most exercises should involve body weight and medicine balls

-introduce "anaerobic" training

-introduce visualization

-continue with multilateral training

Specialization - Ages 15 to 18

The most significant changes in training take place during this stage.

Continue with multilateral development however start performing exercises more


focused at high performance for one sport.

There should be improvements in power, anaerobic capacity, coordination and


dynamic flexibility.

Now is the time for the body to adapt to specific training in preparation for
competition. Coaches must be aware of physical and psychological challenges
due to over training.

-develop aerobic and anaerobic power for athletic development

-challenge mental capabilities

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High Performance - Ages 19 and Up

At this level we are talking about professional and Olympic athletic development.

The training from both a physical and mental perspective is at a much higher
level.

The specificity of training is more refinement and improvements in performance


are much lower and very subtle.

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BASIC STRENGTH
In order for any soccer athlete to be peak condition they must start with a basic
level of strength.

Strength is the base to any conditioning, power or speed training. Strength is the
first thing any soccer athlete needs to build.

Any soccer athlete starting a new program will returns in their effort usually within
the first four weeks of working out. The reason for this is the increase in nerves
that wake up and work to get the muscles to contract. Generally there is minimal
muscle growth. That will happen as the program progresses.

REPS SETS REST TEMPO

Reps are the amount of times you perform the exercise.

Sets are the number of reps done at one time

Tempo is the amount of the specific movement of the exercise

Rest is the amount time between taken between sets. It is the recovery time.

For example you may be given the squat exercise to do for 3 sets of 10 reps with
a tempo of 3-1-2 and rest 90 seconds.

In this example you perform 10 squats. Each squat is done for account of 6=>
lower for a count of 3 hold for a count of 1 rise for a count of 2. Recover/ Rest
for 90 seconds after the last rep.

Most strength and conditioning programs are divided into either 3 or 4 stages.

Stage 1: Hypertrophy in this stage the goal is to increase muscle size. The
bigger the muscle the easier it is to build strength (a good program will avoid
bulk). Moderate weight is used for this with 8-10 reps, 3-4 sets.

Stage 2 Strength in this stage heavy weight is used with fewer reps -3-6 with
3-6 sets and longer recovery.

Stage 3 Power In this stage either light or heavy weight is used with an
emphasis on speed of the exercise. Reps may be 3-6 with sets of 3-6.

Sage 4 Endurance In this stage light to moderate weight is used with 12-15
reps and 2-3 sets.
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Soccer Speed Training


Exercises for Power - Plyometrics
Developing soccer speed training exercises for power through plyometric
exercises is the next logical step after building a solid strength base.

Soccer is a game of power and speed. This is how we should train for it.

Younger players should be focusing on developing a variety of movement skills.

Remember children as young as eight years old may start a resistance training
program by a qualified strength professional.

As children get older there is a logical progression to these exercises.

These "stretch-shortening" exercises (plyometric power soccer exercises) cause


a muscle or muscle group to first lengthen (stretch) then contract (shorten) under
a load. The simplest example of this is two foot forward hop. The hip, knee and
ankle must bend causing the muscles at the back of the hip, front of the knee and
back of the ankle to stretch (lengthen) then shorten (contract) to push off the
ground.

It is important that players have the ability to handle landing on either both feet or
one foot with their body weight before they complete more intense power
exercises. This is developing "eccentric" strength.

Eccentric strength is the ability of a muscle or muscle group to handle a load


while lengthening.

This type of strength is very important to have for the lower body muscles of both
male female athletes.

The progression of plyometric soccer speed training exercises for power should
be:

1. Jump Up To Box with Soft Landing

2. Jump over Hurdle with Soft Landing

3. Jump over Hurdle with Soft Landing Plus Two Small Hops

4. Continuous Jumping Over hurdles.

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It is important that this is completed with two feet, one foot, forward and side
ward.

This soccer speed training exercise for power builds a base for more intense
power exercises. The player must jump up to the box with a soft landing.

Players Complete This Exercise With Out Weights.

Jump to Box

Once your player has the ability to land softly on a consistent basis the next step
is to have them jump over a hurdle or box and stick a SOFT landing.

Hurdle Jump with Soft Landing

In this exercises the player jumps over the hurdle, sticks a soft landing then
repeats four more times. It is important that the landing is SOFT and
CONTROLLED!

The hurdle jump with a soft landing prepares you for more intense soccer speed
exercises for power.

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The third step is to complete the same exercise but add a small hop after the
landing before jumping over the next hurdle.

Finally you can hop over hurdles continuously without stopping in between each
hurdle.

The same progression occurs completing the two foot hop/jump sideways. These
exercises lead to jumping back and forth over a box or even a line in the ground

It is important to follow the progressions for these plyometric power soccer


exercises for speed training. The athlete must learn to master his/her body
weight.

Soccer speed training exercises for power are most effective when you have
base strength

Elite Soccer Power (c) gives you several exercises that you can do at home
using body weight, medicine balls or weights.

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Soccer Conditioning and Training (Energy Systems)


Anaerobic and Aerobic Training and Conditioning Strategies
for Soccer Players

Conditioning in soccer for anaerobic and aerobic energy systems for young
soccer players has changed over the years. We will look at current anaerobic and
aerobic conditioning and training for youth soccer players. We will address the
common myth about going for a twenty to forty minute jog to build an aerobic
base.

The game of soccer is played with intense powerful spurts of energy and active
rest periods stressing both the anaerobic and aerobic energy systems. Soccer
conditioning and training for young players should be done the way the game is
played.

When was the last time you saw a soccer player young or old jog at a steady
pace for an entire game?

Both the energy system and the muscular system need to be trained according to
the demand of the game regardless of the age of player.

Let us take a look at the different type of energy systems and how they influence
anaerobic and aerobic soccer conditioning and training for young players.

Anaerobic and Aerobic Energy Systems


Soccer Fitness Conditioning and Training

1. The Phosphagen or ATP-PC System

* This system does not require or need oxygen.

* The chemical fuel source is phosphocreateine and it is stored in the muscle.

* Provides energy for quick short bursts of energy

* Provides maximum power - in soccer this would be a 10 to 20 metre burst from


a striker attacking a defence

* Major source of energy for the first 30 seconds of intense exercise.

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2. The Anaerobic Glycolytic System

*Glycogen is the fuel source - no Oxygen is required

* Lactic acid and free hydrogen ion produced

* Provides energy for activity of moderate intensity and short duration- in soccer
this would a midfielder moving up and down the field a couple of times

* Major source of energy from the 30th second to the 90th second

3. The Aerobic System

*Carbohydrates, fats and proteins are fuel sources and are utilized in relation to
both their availability and intensity of exercise.

*Oxygen is required.

*This system is the major system after the second minute of exercise.

So which system is used in soccer? All three systems are used regardless the
age of the youth soccer player.

The Phosphagen energy system is used when strikers sprint 20m to get open in
the attacking third.

Midfielders use the anaerobic glycolytic energy system to support both the
forwards and defence.

The aerobic energy system is utilized from the beginning of the game to the end
of the game for active recovery from the intermittent powerful bursts of energy
through out the game.

If we look at the game of soccer from beginning to end it is an aerobic sport


with anaerobic components. This concept is overlooked on a continuous basis.

If soccer was truly an anaerobic sport games would be finished in two minutes.
Remember anaerobic means with out oxygen. Players need oxygen before they
start the game.

The biggest mistake I see most coaches make is sending their players for a
twenty to forty minute run to build an aerobic base. This jog places consistent
stress on both the muscles and bones of the young body.
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It has been my experience that over 95% of the over use injuries that I have
treated came from players who competed in cross country at school or were
"jogging" to get into condition.

Soccer is a game of spurts of high intense work intervals with active rest periods.
Both the energy system and the muscular system need to be trained according to
the demand of the game regardless of the age of player.

Soccer conditioning and training for younger players can be in the form of tag or
obstacle courses that may be done with or with out the ball. The key at this age is
fun.

It is also important to focus on acceleration. It is important for physical


development that these young players train for acceleration and speed.

The type of physical training a young soccer player completes has a long term
effect on athletic development.

Sending younger players out for a fifteen to twenty minute jog teaches them to
become slow! This brings up my next point about soccer conditioning and training
for speed.

The running mechanics for distance is different than it is for acceleration and
speed.

Distance runners use a smaller range of motion at the hip as compared to


athletes who sprint. This is one reason why they are more likely to pull a muscle
or develop over use injuries than a sprinter. Next, distance runners have less
intensity in their runs as compared to sprinters.

Thus for youth soccer conditioning and training for anaerobic and aerobic energy
systems, relays are excellent because young players naturally run fast to win and
develop more range of motion at the hip in the process of their sprints.

At the younger ages it is important to develop proper running technique. As youth


soccer players get older strength determines how fast they run. The player who
applies greater force into the ground will be faster.

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Acceleration and Conditioning Drills


Here are three simple drills you can do to increase acceleration on the soccer
field.

For each drill mark out a distance of 10 m. Have a starting point and an ending
point.

Drill A: Falling Starts

1. Stand with one leg forward and one leg back with knees slightly bent.
2. Lean forward on the front leg until you feel you are going to fall to the
ground
3. Catch yourself and sprint for ten metres.

Drill B: Push Up Start

1. Start on the ground in a push up position


2. Quickly get up and sprint 10 metres

Drill C: Sitting Start

1. Start by sitting on the ground


2. Get up quickly and sprint ten metres

Drill D Resistance Sprints (partner drill)

1. Partner A stands in front of partner B.


2. Partner B holds a towel around partner A
3. Partner A sprints 10 metres while partner B provides resistance.

Drill E Break Away (partner drill)

1. Partner B resists Partner a for a few steps ( 3-4 metres)


2. Then allows partner A to sprint the rest of the distance with out resistance.

These are simple drills you can do on your own or with a partner. Complete at
each drill at least 3-5 times before moving on to the next one.

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Conditioning drills are very simple to develop. Avoid any type of jog that has you
running at a steady pace. This will only make you slower, weaker and more
prone to injury!

Here is the most basic conditioning program you can do:

A) 10-10-10: Walk 10 m, Jog 10 m, Sprint 10 m

B) 20-20-20: Walk 20 m, Jog 20 m, Sprint 20 m

C) 30-30-30: Walk 30 m, Jog 30 m, Sprint 30 m

Progress these drill for up to 20 minutes.

If you want to include more muscle groups you may use times intervals such 30
seconds on and 30 seconds off and progress to 20 minutes with he box drill
previously mentioned

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Fast Feet and Agility Drills for Soccer Players


Soccer players must have fast feet to respond to opposing players and moving
targets (soccer ball or attacking player) They must have the ability to move the
whole body with change of speed or direction in response to a stimulus.

Soccer agility is the ability to change the body's direction efficiently on the soccer
field and this requires a combination of balance, coordination, speed, reflexes,
and strength. This is usually achieved when the athlete is using his /her ATP_PC
or Lactic Acid (Anaerobic) systems.

The key to achieving fast feet and improving soccer agility is to build a solid base
of general movement patterns.

Once the technical aspect of the pattern has been mastered you now move into
completing the movement at game speed.

It is absolutely vital that fast feet exercises and agility drills are completed at
speed. This does well for long term development.

You must remember that you are building a solid foundation for your child or
player.

Let's take a closer look at the elements involved in agility

Balance: The ability to maintain the body's center of gravity over the base of
support.

Coordination: using the correct muscles at correct time with the correct intensity.

Speed: Distance moved per unit of time (mph)

Reflexes: the ability of the body to respond to a stimulus without conscious


thought.

Strength: Amount of force output.

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Here are a couple of simple ladder and box drills to help improve fast feet and
agility.

LADDER DRILLS

1 2

First Ladder

1.The soccer player stands in front of the ladder with feet shoulder width apart.
2. The soccer player then places the left foot in then the right foot in.
3. Next the left foot is moved to the next space followed by the right foot. This
pattern continues until the athlete reaches the end of the ladder.

Second Ladder

Same as first except you start with the right foot.

Be creative and take these drills and incorporate them into practice as part of a
warm up, conditioning exercise or movement prep. Remember it is important to
get the coordination for this exercises correct before doing it at speed...

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BOX DRILL

Next this simple box drill covers all areas of movement


from change of direction to forward and backward and side
to side.

This drill is fairly straight forward. Start with a forward


sprint, then side shuttle right (face inside the box), then
backward run, then side shuffle left (face outside the
box).The key with this exercise is to have the ankle, knee
and hip bent for the side shuffles.

Once the athletes are comfortable with the side shuffle may use this exercise for
conditioning or fitness. This works all the muscles groups that are used in a
soccer game.

This box drill may be incorporated into an interval fitness workout by having a
player at each corner and completing the appropriate drill for 30 seconds then
resting for 30 seconds.

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NUTRITIONAL IDEAS
7 Healthy Nutritional Snacks

1. Fruits/Fruit salad - berries (all kinds), cherries, bananas, apples, peaches,


oranges, etc.
If you eat dried fruit, I highly suggest drinking water to help digestion and
blood sugar.

2. Vegetables - raw preferredyou can spread some peanut butter/almond


butter or even cottage cheese if you like it.

3. Trail Mix - Nuts/Seeds mixed with fruit (i.e. raisins, dried cranberries,
apricots) drink water with this mix because of the fiber content and dry fruit.

4. Instant Oatmeal - (no sugar added: add your own whole fruits), and add
protein preferably a whey-type of powder of your favorite flavor. It keeps
blood sugar steady.

5. Mixed Beans Salad - Yes I know, yuck, but it gives you fiber and quality
carbs for energy. Some may like it, some not. Good B-Vitamins as well.

6. Homemade Chicken Soup- yes, some preparation, but healthy to say


the least. Make sure there are potatoes, brown rice and vegetables in the
soup.
- try to avoid any canned soups unless they are very low sodium.

7. Energy Bars - Most HEALTH Bars are really just candy bars. However,
there are a few that I recommend to my athletes and clients:
A. Greens+ Energy Bar (chocolate flavor works best) - Try it, 8 out of 10
like it.
B. Greens+ Protein Bar (Peanut Butter Chocolate) - not as tasty, but good
whey protein
C. Organic Food Bar - multiple flavors with Healthy Fats
D. Luna Bars - decent bar without a lot of junk
Note: Be aware that most bars have refined sugars, fake sugars and unhealthy
fats.

For more nutritional snacks you may want to visit Prograde Nutrition .

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Protein Needs and Essential Amino Acids


Soccer Players
Amino Acids

The base of protein needs for young soccer players is made up of chains of
amino acids. There are twenty-two different kinds of amino acids in the body. Of
these, nine are known as essential amino acids.

These are histadine, isoleucine, leucine, lysine, methionine, phenylalanine,


threonine, tryptophan and valine. They are essential because they cannot be
synthesized (produced) in the body.

The Importance of Protein for Soccer Nutrition

Protein is essential for building and maintaining muscles, as well as repairing


damage that occurs during training. Protein is also needed to make red blood
cells, produce hormones, boost your immune system and help keep hair,
fingernails and skin healthy.

The question now becomes how much are the protein needs of the body. The
current RDA for protein is 0.8g/kg of body weight for a normal individual.
Currently many researchers believe that athletes need between 1.2g/kg to
2.0g/kg of protein per body weight depending on their activity.

Excess protein may be harmful to your health. Too much protein requires extra
water to breakdown protein, which leads to dehydration and an increase in
urinary calcium loss.

You do not need to eat more than 2.0g/kg of body weight. Thus if my weight is
70kg I do not need to eat more than 140g of protein.

Excess protein will be converted into fat or carbohydrate. It is important to


monitor your protein intake both for the amount and type. This may be done
through a journal. Increased protein in the diet may have some, but not limited to,
the following benefits:

increase metabolic rate

increase the musclefat ratio due to increase thermal effect

increase in the use of fat for energy

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increase in muscle growth

decrease in cardiovascular risk

It is important that the daily protein intake comes from whole or complete protein
sources. This would be animal sources such as chicken, lean ground meat,
turkey and fish.

Protein Supplementation

To quite honest athletes should stick to the outline of 1.2g/kg to 2.0g/kg of protein
per body weight.

If an athlete is looking to gain weight (muscle) then increase the overall amount
of food that is being eaten. I would also suggest that the athlete consume a drink
post exercise or game that contains both protein and carbohydrate.
I highly recommend Prograde Workout

Again I highly recommend that young athletes get their protein needs met
through eating whole proteins first regardless if they are on a strength training
program or not. The source for protein needs of young soccer players is modified
with permission from Soccer Nutrition(c).

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Protein Drinks - Protein Shakes


Protein drinks or protein shakes are very "popular" for building muscle. Ads in all
type of magazines promote "weight gainer's" "increase muscle mass". This is
great if you are in the weightlifting and body building industry.

We must remember that in youth soccer we are developing great athletes that
become excellent soccer players.

A lot of the training and conditioning for young soccer players involves some form
of walking, jogging, sprinting, agility and resistance training. The question then
begs "Do I need protein drinks?

The answer is it depends...

It depends on the type of training you are doing. Protein shakes are famous with
weight lifting and body building athletes post exercise.

Most research on protein drinks for post exercise or workout arise from studies of
university and college age athletes.

Is it necessary for young and growing soccer athletes? The key is to have a "post
exercise recovery drink" that contains both protein and carbohydrate.

Soccer is an aerobic energy system sport with anaerobic interval bursts of power
and speed. Your training is both on the field and in the gym or in your home.

The energy source you need for performance is carbohydrates. Protein is there
to help build muscle after it is broken down. Protein needs for young soccer
athletes should be met by the guidelines set out at 5-6 meals a day including a
whole protein with every meal.

Protein drinks or protein shakes that contain the proper balance of protein and
carbohydrate are excellent for post game or training recovery.

Another thing to consider is the type of eater you are. For example do you better
with more carbohydrates than protein, more protein than carbohydrates or a
combination of both?

The simplest solution is chocolate milk.

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Michael Wolfe Grafstein

B.Ph.ed, CAT, RMT, YCS

Mike Grafstein has been involved in the healthcare


industry for over twenty years.
He has been practicing as an Athletic Therapist for
over 15 years and a Massage Therapist over nine
years.

As the Head Athletic Therapist for the Ontario Soccer Association, Mike
introduced prevention, nutrition and conditioning programs for the six to eight
provincial male and female teams. These programs lead to a 75% decrease in
overuse injuries while working with at least five winning national championship
teams.

Mike has been developing strength, conditioning and nutritional programs for
Bryst International Inc. Scholarship and Top Dog athletes in his role as the
Senior Athletic Therapist. A position he has held from 2000 to 2010.

Several of these players have benefited from his basic, simple and effective
programs, taking them to the next level either to higher league play or securing a
scholarship to the United States or trial in Europe.

Mike has traveled to Europe many times and has had the good fortune to be
exposed to the training methods of various international youth soccer training
systems: Manchester United Football Club of the English Premiership, Burnley
Football Club of the English Premiership, Bayern Munich of the Bundesliga
Germany, FC Sochaux-Montebeliard of Ligue 1 France and a few others.

CUSTOMER TESTIMONIALS

Dramatic Improvement...
"My 16 year old son has been on a body
weight program with Mike for the past
year and there has been a dramatic
improvement in his fitness and strength.

Mike provides a no nonsense approach


to strength training. His cutting edge exercises are
explained in a simple and basic manner which
makes it easy for both me and my son to follow."

Carl Van Uden


Soccer Dad of male soccer academy keeper

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Boy from Spain becomes faster... I'm no more skin and


"I would just like to say that since my son Pedro has
bones!
been using the soccer strength exercises from your Elite
Mikes body weight training
Soccer Power program and at the time his performance
helped me to boost my
at the field is changing more and more, he looks like
acceleration abilities on the field.
more fast and powerful, even with a few weeks
practicing.
Not only that, but my parents are
continuously commenting on the fact that I
I see his step by step his evolution. I've found this
have muscle and am no longer skin and bones
program a great choice to improve performance."

Justin Emerson
Pedro Cirera
Former male academy player on scholarship
Soccer dad from Madrid, Spain

Nine year old plays up one level!


Our daughter Lisette has been playing up at least
one age group since she completed her first year of
soccer. Now that she is playing Richmond Hill U11
and sometimes being called up to the Richmond Hill
U12 and has just turned ten herself. She faces
challenges of size and strength difference more than
before. She has been soccer training with Bryst
International since age 7 and has always done well,
except for her speed and fitness evaluation where
she was average.

That's when we decided to get Elite Soccer Power to


see if that would improve her weaknesses as she
didn't want to consider the option of playing her own
age nor did her coach want to give her up.

Since starting the workouts in the book she has


improved drastically and increased her confidence
at the same time. Even when attending the Bryst
International Top Dogs soccer camp this summer
her evaluation in speed and fitness improved to
the highest marks.

I wasn't quite sure when getting the book if Lisette


might be too young at age 9 to go through a
program like this, however this concern proved soon
to be wrong as she really enjoyed doing the
exercises and improving her strength and speed in
the game this way.

Julia Schultz
Soccer Mom

http://www.youthsoccerfitness.getprograde.com 25
http://www.elitesoccerpower.com

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