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.

Emerald City FC exists to develop each of our players to his or her fullest potential, competing at the highest possible level while demonstrating exemplary teamwork, sportsmanship, and a passion for the game.