Soccer is a game of speed, strength, ball control and agility, but moreover, it is a game of mental and physical toughness. Outlasting an opponent in the ninetieth minute can become less of a mental battle if a player is in the best possible shape. The Chelsea Piers BlueStreak soccer program uses patented Athletic Republic protocols that generate measurable results in an athlete’s speed, strength, power, agility and game skills. In fact, many of the world’s top professional and elite athletes have benefited from these programs.

Now you can train like a pro. Our Acceleration program will increase your acceleration, speed and agility – all critical for being at the top of your game – but our soccer-specific Acceleration and Skills program is ideal for the serious athlete intent on gaining an edge in every aspect of the game.

Middle school, high school, collegiate and professional athletes seeking the most intense preparation for their fall soccer season should consider our Training Camp program.

We also offer an elite APEX soccer training program by invitation only.

Below is a detailed overview of our soccer-based programs:

Objectives

Components of Soccer Training

Dynamic Warm-up/Cool-down

• Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstring and quadriceps.
• Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

• Players run on Athletic Republic Generation III Super Treadmills. These treadmills can reach speeds of 28 miles an hour and an incline grade of 40 degrees.
• Players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker runner.
• Players also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis—something they cannot get on the field.

Strength Training

• Soccer is a fast-paced game of finesse where the strongest players will come out ahead. Stronger players are faster and not as easily knocked off the ball. A sound weight-training program promotes stability and reduces the risk of injury.
• Soccer players utilize bodyweight, free-weights, medicine balls, and circuits on state-of-the-art FreeMotion machines to strengthen muscles, joints and connective tissues.
• The exercises are biomechanically specific to soccer skills including muscle movements used in shooting, passing, jumping for headers, etc.

Cardiovascular/Endurance Training

• Typically, the body takes anywhere from five to seven minutes to reach a comfortable cardiovascular output after a rise in heart rate. Because a soccer game lasts 90 minutes, with high-intensity, full-field sprints, the body works in both the anaerobic and aerobic modes throughout the game.
• Cardiovascular and endurance training at Chelsea Piers BlueStreak includes short interval/high intensity sprinting sequences on our Athletic Republic Generation III Super Treadmills. By using the same energy systems and tactical movements utilized in a regulation soccer game, athletes become fitter and faster.

Plyometric Training

• Plyometric training is a very effective form of power training ideally suited to soccer. Soccer players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
• Plyometrics combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.

Flexibility

• Soccer-specific flexibility stretching exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly.

Dynamic Balance

• Balance is one of the most fundamental components of soccer, since staying on top of the ball is the only way to beat an opponent. Soccer players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
• Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance workouts.

Agility

• Agility is the ability to change speed and direction while maintaining effective control of your body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed agility ladder.
• Ground-based agility patterns are conducted on our indoor Field Turf, 400M track, sand pit and wood courts.

Core Stabilization Training

• Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
• Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and FreeMotion circuit training.

Skill Development

(This component is part of the Acceleration & Skills, Training Camp and APEX programs.)

• Skills Development workouts include various drills that focus on side volleys, shooting, off-balance accuracy, first touch balance, shooting technique and power, obstacle dribbling, ball control, and goalkeeper skills.
• Impress your coach this upcoming season with improved first touch ability, better overall command on the ball, and greater field awareness so you can control the tempo of the game.