Beyond Strength Soccer Performance

Beyond Strength Soccer Performance

Northern Virginia’s premier soccer-training program designed specifically to develop the skills and athleticism necessary for soccer players to reach their fullest potential.

Congrats to the Herdon Hurricanes for winning Jefferson Cup this past weekend.
BSP Soccer Performance athletes representing strong this Spring season.
@kelsey.christine @ashleyycerino @abbylow1 @carolinegraham55 ⚽💪🏼👊🏼

"Chantilly defender looks forward to second elite player program, hosted by San Antonio FC"

Congrats Lizzie Ammon - keep up the great work.

Link to full interview here:

Can you hold a plank for two minutes with good form? Without your back sagging and without raising your hips way up in the air?
If not, you probably need to get stronger to handle the demands of soccer. The core is important for helping to keep our body in good positions as we run, kick, and change if it's not strong enough we lose power when we run, kick, and change directions.
The core is best trained using exercises that teach it to stay still and hold position. All the crunches, sit ups, and side bends in the world won't help you get abs or improve your soccer performance. At BSP Soccer Performance we train the core to be strong so that we can perform on the soccer field.

Do you watch and study the best players?

As the game continues to grow in the US I have noticed there seems to be a hyper-focus on "skill" work.
While becoming "skillful" is vital to reaching your fullest potential on the field it's important to remember that it is only one aspect of the game. There is the physical preparation (strength and conditioning) component and the tactical component that help make up a complete player.
You can have all the skill in the world but if you don't have the athletic foundation and tactical awareness to support the skill then it is quite frankly, useless.
Just like your skill work - make sure you're becoming a complete player by improving your athleticism and studying/watching and emulating the best players.
A great place to start is watching the best players in the world. While it wasn't the result the US wanted it still showcased some great soccer.

Sure, this video is of young athletes playing dodgeball with their coach--but it's not just that.
It's a chance for the athletes to improve their fitness in a fun environment. It's an opportunity for them to take the movement skills they've learned and apply them while playing. They're training and they don't even know it.
This helps them deal with the chaos of competition when they get to the game field and it allows them to relax and enjoy themselves in an environment that's not too structured.
As much as we all want to see our athletes succeed, we have to remember that unstructured time is important for them to relax, explore, and grow.

This doesn’t look like soccer training…but we can’t judge a book by its cover. Just because something doesn’t mimic a soccer movement doesn’t mean it’s not important for improving soccer performance and helping prevent injuries. Exercises like deadlifts (pictured) build the strength that athletes need to be fast and powerful. The full-body strength that they build also helps make athletes more resilient. So just because training may look like a soccer drill doesn’t mean it’s productive. Often times its the exercises that look nothing like a soccer move that produce the most of what a player needs to improve.

[Make this their strongest season yet!]

The spring season is almost here. Arm them with the confidence and strength to play hard, stay healthy, and have a great season.

“She just needs to get faster.”
It’s something we hear coaches and parents say all the time—they just want their soccer player to get faster and then they’ll be able to take their game to the next level. But an athlete can’t just do a bunch of fancy-looking “speed” drills to get faster. At the base of speed is strength—especially strength on one leg. Exercises like split squats help soccer players build single leg strength that can be turned into speed. But without the proper strength and movement mechanics, all the speed drills in the world won’t do much to make an athlete faster. Focus on strength and good movement first, then the speed will come.


When You Give A Girl A Pair Of Cleats

Fantastic read: So many life lessons, friendships, and challenges that come from the putting on a pair of cleats. Much more than a game. "When you give a girl a pair of cleats, you are giving her game days. You are giving her bus rides and warm up playlists and team matching hair ribbons and orange slices at half-time and constantly looking for your water bottle on the sidelines."

Cami Wiles demonstrating perfect technique with her KB deadlift.

This is a great exercise to build strength in the posterior chain (backside of the body) which is essential for soccer players in regards to improving performance and helping reduce the likelihood of injury.

cc: Holly Hellmuth Wiles

What are you doing today to get a little better?

It could be focusing on nutrition, drinking more water, or getting a mobility circuit in for recovery.

Whatever it is....remember small, daily habits lead to big results

#mondaymotivation #BeResilient #DailyHabits #SoccerPerformance #Soccer #EliteSoccerTraining

What are you doing today that will make you better tomorrow?


Congrats Lizzie Ammon on verbally committing to Army West Point Women's Soccer

Stop worrying about what others are doing.

Focus on what YOU can control, and what you can do today to get better for tomorrow. #MondayMotivation #SoccerPerformance

Preparation is key. 💪🏼⚽️

Warming up prior to getting after it.
#SoccerPerformance #StrengthAndConditioning #Soccer #PhysicalPreparation

Riley Alkhayat - Gettin' after some Cook band push-up. 🔥💪🏼 cc: Jennifer Christine #BSPSoccerPerformance #SoccerPerformance #strenghandconditioning

Beyond Strength Soccer Performance's cover photo

Beyond Strength Soccer Performance

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