Game Fit Soccer is a multifaceted program that aims to create healthy, happy, functional athletes through the highest level of age appropriate training on the field, in the gym, and/or at home, while focusing on developing and improving habits off the field. Layering in simple, sustainable daily and weekly habits and incorporating healthy lifestyle changes is the key to long term success and enjoyment in youth sports.
Every player in the club receives individualized training and instruction on a weekly basis with the primary focus being to improve the quality of movement.
Focusing on the quality of movement lowers the risk of injury while safely improving the overall ability as an athlete and soccer player.
We primarily use the Athletic Truth Group (ATG) training methodology to accomplish these goals. For our younger teams, U12 & younger, this will be accomplished by introducing and practicing ATG exercises that challenge strength, mobility, and balance. For our older teams, U13 to U19, this will be accomplished with weekly workouts in the gym and/or at home, depending on the team.
If you would like more info about ATG and our program, please watch the this VIDEO. The video cuts off at the end, but does a great job of explaining the ATG methodology and our approach. Also, Greg worked with us in the past and helped put together our current program, but I will be running the program this year and have for the last 8 years.
All FC Arizona members will receive performance tips and challenges via email the first Tuesday of each month for the rest of the season. These will focus on giving actionable advise, information, and even contests for creating habits to improve athletic performance. Integrating a new habit into your life typically takes about 30 days before it truly becomes habitual. Topics focus on Mindset/Breathing, Nutrition, Movement, and Recovery.
August - Game Fit Soccer’s Tough Guy/Gal Tuesday Challenge and Competition
The focus this month is on movement. For the last 15 plus years I have recommended the COUCH STRETCH as the one stretch or mobility exercise above all others for soccer players.
While the Couch Stretch is still the best mobilization exercise that exists, there is an ATG strength exercise that makes the Couch Stretch even more effective. Additionally, it is hands down the best strength exercise that exists for soccer players…enter the ATG SPLIT SQUAT.
If you could only choose one strength and one mobility exercise to do for the rest of your life, it should be the Couch Stretch and ATG Split Squat.
Here is the CHALLENGE:
1. COMPLETE THE COUCH STRETCH EVERY DAY FOR THE NEXT MONTH. (Watch video)
1. Perform for 60-90 seconds per side
2. Perform 30-40 glute contractions on the back leg/glute while holding stretched position; more important than time, is the number of glute contractions; if you can’t contract your glute, you are stretching too far
3. If one side is tighter, perform an extra set on that side; 2 sets on tighter side, 1 set on the more mobile side
2. COMPLETE THE ATG SPLIT SQUAT 2-3 TIMES PER WEEK (Watch video)
1. 2-3 sets of 5 reps with 5 second pause at the bottom of the movement; start on chair/elevated surface and work towards floor; DO NOT WORK THROUGH PAIN
2. Alternate Couch Stretch and ATG Split Squat; 1 set Couch Stretch, 1 set ATG Split Squat, repeat for 2-3 sets
3. If one side is weaker than than the other, do an additional set on the weaker side or perform one less set on the stronger side; 2 sets stronger side to 3 sets weaker side.
I hope everyone gives this challenge a try. If you do, you will be amazed at both the strength and mobility of your hips. Additionally, you will see and feel a massive difference in your ability to strike a soccer ball for power, distance, and accuracy.
Thanks,
Ryan Purtell
FC Arizona DOC
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