Strength and Conditioning

09 Sep In Season Strength Training for Busy ECNL Girls Soccer Players

Posted at 16:59h in Blog, Girls' Soccer Training, In-season Training, Soccer, Strength and Conditioning by erica 0 Comments

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In season strength training is a non-negotiable for the ECNL girls soccer player of today. The girls ECNL is the most intense and competitive soccer league in the United States, with the average team practicing 3-4x a week, with 1-2 games on the weekends. Go time for...

17 Mar Youth Soccer Gets Load Management Wrong

Posted at 16:34h in Blog, Load Management, Strength and Conditioning, Strength Training by erica 0 Comments

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To better prepare athletes for load, they must load. It must be progressed carefully, like the graph above. Soccer players must also train at a higher stress than game day, rather than doing the same, light to moderate, ad nauseam sport specific nonsense year-round. Eventually, they need to...

05 Dec Home Workouts: Equipment Your Female Athlete Needs to Get Fast and Strong

Posted at 14:20h in Blog, Female Athletes, Online Programs, Online Soccer Training, Online Training, Speed, Strength and Conditioning, Strength Training by erica 0 Comments

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Home gyms exploded during COVID. In the first month of lock down, you would be hard pressed to find gym equipment left to buy on Amazon. Everyone was snagging their dumbbells, pull-up bars, resistance bands, and for the more serious lifters, full blown squat racks. There...

29 Sep Focus on Performance and Injury Reduction Follows

Posted at 23:19h in Blog, Female Athletes, Girls' Soccer Training, High Performance, Speed, Strength and Conditioning, Uncategorized by erica 0 Comments

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I didn’t sign up for strength training because I feared injury. Back in the early 2000s, strength coaches didn’t market their programs with the phrase “injury prevention.” The jargon in their marketing focused on speed, strength, and conditioning, and becoming bigger, faster, and stronger. I was sold. These...

29 Apr Hip Strengthening Drills for Youth Female Athletes

Posted at 13:56h in Blog, Female Athletes, Strength and Conditioning, Strength Training, Uncategorized, Youth Training by erica 0 Comments

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The bad news is this: the majority of female athletes have weak hips. Ah, glad that's out of the way now. Let's move onto some better news...

16 Dec The Strong Female Athlete Book Out Now

Posted at 16:47h in ACL Injury Prevention, Blog, Core Training, Early Specialization, Female Athletes, Growth Spurt, Plyometrics, Speed, Strength and Conditioning, Strength Training by erica 2 Comments

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I could not be more elated. I wrote The Strong Female Athlete book because there is an immense need for evidence and experienced based education surrounding youth female athlete training - from injury reduction, to speed development, improved agility, and bolstered confidence, young girls need every...

04 Sep Parents, Do The Opposite Of What The Sports System Is Telling You

Posted at 16:56h in Blog, Girls' Soccer Training, Injury Prevention, Long Term Athletic Development, Strength and Conditioning, Youth Training by erica 0 Comments

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I didn’t enter the travel soccer system until age 13. For the female athlete of today, this is frowned upon, in fact, judged by her friends. Her parents are questioned by their neighbors, and she’s forced into chasing the word “elite” as young as age 8....

15 Jun Phone App Online Training Program for Kids: Speed, Strength, Agility and Conditioning

Posted at 11:46h in Blog, Online Programs, Speed, Strength and Conditioning, Youth Training by erica 0 Comments

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Phew. It has been a tumultuous several months of building out middle school and high school off-season and in-season programs on my new phone app. While it took an immense amount of work, I'm so thrilled it's out there. Not because it's cool to say I put my...

28 Apr Routine for Youth Soccer Players to Build Fitness During Quarantine

Posted at 18:10h in Blog, Soccer Science, Strength and Conditioning, Total Youth Soccer Fitness, Youth Training by erica 0 Comments

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Young athletes thrive on routine. They want to know exactly what they're doing, what they're working toward, how they're going to achieve their goals, and if they're progressing and getting results. Quarantine has been a challenging time for young athletes who have been bombarded with circuits, workouts...

19 Feb Podcast Discussion on Mental Health with Two Amazing Female Coaches

Posted at 13:46h in Blog, Podcasts, Soccer Science, Strength and Conditioning, Strength Training, Youth Training by erica 0 Comments

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"Go hard or go home!" "It's all about the grind!" "If you aren't hustling you aren't winning!" I'll be honest: I'm sick of the grind culture that promotes working endless hours, being busy all the time, filling your schedule with meetings, and forgetting you have a soul. As strength...