ECFC Program
Summer Re-Cap and Upcoming Season:
We started this fitness season like every year should start, talking about goals. Short and long term goals, personal and team goals, and how we go about getting there. Understanding the process and commitment it takes to get there. Overall, I am very pleased with the dedication and effort level of every player that has shown up to fitness. The summer session is intense, as we are gearing up for testing and the Fall Season. It can be intimidating, and unrelenting at times but, these players showed up and rocked it.
As we close out our testing phase and we head into season maintenance mode, please use fitness as a way to stay healthy and on the field. We will be shifting to active recovery and teaching these players how to take care of their body. The goal being optimum amount of playing time!!
We are excited for the upcoming season, GO ECFC!
Training Schedule
2023 January and February Friday Fitness:
January 27th: Nathan Hale HS, 6:30pm – 7:30pm
February 3rd: Lower Woodland #7, 5:30pm – 6:30pm
February 10th: Lower Woodland #7, 5:30pm – 6:30pm
February 17th: Magnuson #7, 5:30pm – 6:30pm
February 24th: Lower Woodland #2, 7:15pm – 8:00pm
Snacks for Soccer
Homework
If for some reason you missed a session or would just like more clarification please don’t hesitate to call, text, or email me. Each hour long session has extensive footwork and core work. Very easy to set up cones for footwork, hash marks on a football field to replicate a ladder.
Week One: 30, 20, 10 then 200yd sprint (Squats, Push-Ups, Burpees)
Week Two: Plyos, Hill Sprints, Partner Shuttle Sprints
Week Three: Stairs, Ten-minute sprint series
Week Four: Football Field Fun
Week Five: Animal Series
Fun Extras:
- Jump rope, 1min on-1min off for 20 minutes
- Plank, 1min on-1min off for 20 minutes
There have been many lessons regarding being an athlete; Three Breath breathing technique, how to stretch and recover properly. We also focused and will continue to focus on Mental Strength.
Fitness Schedule Overview
Calendar Year: We will work in conjunction with the regular ECFC calendar, however our volume and training emphasis will be periodized in a manner in which maximizes the athlete’s progress and still allows for the 40 week schedule.
March 29th – June 27th, 2021
SPRING TRAINING: 13 Total Weeks. 3 Different Levels of Programming; In-Season, Development, and Advanced. Focus will be on gaining strength and returning to On-Field Fitness (Conditioning).
July 1st – July 31st, 2021
SUMMER BREAK: On Your Own Workouts. Tournament Season
August 2nd – October 24th, 2021
FALL TRAINING: 12 Total Weeks. 3 Different Levels of Programming; In-Season, Development, and Advanced. Focus will be on power development and functional strength.
October 25th – October 31st, 2021
FALL BREAK
November 1st – December 26th, 2021
WINTER TRAINING I: 8 Total Weeks. 3 Different Levels of Programming. In-Season, Development, and Advanced. Focus will be on Change of Direction and Explosive Capacity.
December 27th, 2021 – January 9th, 2022
HOLIDAY BREAK
January 10th – March 6th, 2022
WINTER TRAINING II: 8 Total Weeks. 3 Different Levels of Programming; In-Season, Development, and Advanced. Focus will be on straight line speed development and max strength.
