Emerald City FC Fitness Training 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

Tuesdays F03, F04, F02, F01, M00, M99W

01/10/17 6:30 – 7:30 INGRAHAM

01/17/17 6:30 - 7:30 INGRAHAM

01/24/17 6:30 – 7:30 INGRAHAM

01/31/17 6:30 – 7:30 INGRAHAM

02/07/17 6:30 – 7:30 INGRAHAM

02/14/17 6:30 - 7:30 INGRAHAM

02/21/17 6:30 - 7:30 INGRAHAM


Wednesdays M04, M03, M02, M01, M99G, M98

01/11/17 6:30 – 7:30 INGRAHAM

01/18/17 6:30 - 7:30 INGRAHAM

01/25/17 6:30 – 7:30 INGRAHAM

02/01/17 6:30 – 7:30 INGRAHAM

02/08/17 6:30 – 7:30 INGRAHAM

02/15/17 6:30 - 7:30 INGRAHAM

02/22/17 6:30 - 7:30 INGRAHAM

Snacks for Soccer

Snacks for Soccer.pages


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.