Deadlifting: A fantastic compound lift for building strength and explosiveness. Although it’s not crowned as the safest or most effective workout, it’s a phenomenal way to track progress, measure strength & identify weaknesses. I’ve always wanted to be a fast & springy soccer player, and this is one of my ways to crush that goal! ⚽️💪🏼
2024-02-01 03:21:01 +0000 UTC View PostHow’s your touch? ⚽️👀 The vision was good, the touch was eh, but it’s okay we can let this one slide 😝. The goal is to bring it down quick and effectively, so a defender has no time to put pressure on you. To advance this drill one step further, add a certain direction to dribble after the trap.
2024-01-30 03:26:15 +0000 UTC View Post
One of my all time favorite glute stretches can be done standing or sitting. Start with one leg on top of the other leg’s knee and lean over. This can be a fairly intense stretch depending on flexibility and soreness, so feel free to take your time with it. It’s a great way to dig into those glutes 😛
2024-01-28 21:17:48 +0000 UTC View Post
Daily reminder: Strive to be a better version of yourself today than you were yesterday! Each day we all have our ups and downs, there’s no doubt about that, but showing love to ourselves and others around us is always in our control ❤️ Love y'all 😘
2024-01-27 23:06:59 +0000 UTC View PostKeeping the legs fresh by playing some keepy up after a heavy leg day ⚽️. Although not fun, it’s a great way to eliminate stiffness or soreness. Moving and stretching after a long workout is the key to recovering faster! Try and add a new stretch to the routine today! 🙆♂️
2024-01-24 03:52:03 +0000 UTC View Post
Went and played soccer in some freezing weather this afternoon! Although it gave me flashbacks from high school, it was so refreshing to do again! Every morning we’d be on the field doing our normal stretching routine, then got right into scrimmaging. Felt right at home doing it again 🥰⚽️.
2024-01-19 23:57:49 +0000 UTC View Post
Who you rooting for this weekend!? Arsenal or Crystal Palace 👀 For the longest time, I wasn’t big on watching football (soccer). Although, here’s the benefits of why I do: - You’re getting information from the highest level of soccer there is. - You can create tactics based off what team formations work. - You can adopt a players play style that works at the highest ranks.
2024-01-19 02:33:32 +0000 UTC View Post
Shoulder joints: Whether it’s from sleeping on your side, or an impingement from work or time. Stretching out your back and shoulders can alleviate lots of tension built up from simple stressors. The neck and back can build up inflammation quick, so don’t forget to decompress with some deep stretching after a big days work!
2024-01-17 02:09:49 +0000 UTC View Post
Cardiovascular health can be improved by several factors, but ultimately what matters most is the breath work. Training breath work can have a vastly beneficial impact to your health. Practicing breath work exercises can improve oxygen intake, reduce stress levels and even enhance your energy! 🧘♂️
2024-01-16 05:23:01 +0000 UTC View Post
Not excited for the arctic blast rolling in!! ❄️ If you need me, I'll be daydreaming about stretching in 82 degree warmth over the bay ☀️😎 Stretching can be as quick as a 3 minute warmup or cooldown, and can completely alleviate muscle pains, joint pains, imbalances or impingements!💪🏼 What are you stretching today? 🙆♂️
2024-01-14 21:14:39 +0000 UTC View Post
No matter whether it’s hot or cold, raining or sunny, I will always use grip socks. The extra traction obtained from them is almost scary. For being a life long soccer player, without a doubt these were the best investment I ever came across! 🧦
2024-01-12 20:26:25 +0000 UTC View Post
One of my go to stretches before and after a game: The butterfly stretch. The benefits it offers are: Increased flexibility in the spine, relieves pain in the legs and knees, invites mobility in the hips and is an overall fantastic lower body stretch.
2024-01-10 21:32:04 +0000 UTC View Post
For all of my winter games, I would always overdress. Especially due to the fact that I was a keeper, we didn’t run anywhere close to what the field players did. This resulted in me learning how to layer up. We could wear joggers or slim hoodies under our jersey’s, so naturally those are my go to items for warmth. 🥶❄️
2024-01-07 22:45:39 +0000 UTC View Post
Hip flexor muscles are massive contributors to your lumbar spine stability. Tight hip flexors can create pain and impairments in mobility. This can make something as simple as walking up stairs, running or even walking a difficult process.
2024-01-04 22:18:13 +0000 UTC View Post
5 cone drill: Sort of like the 4 cone drill in one of my OFTV’s. This drill is specifically for improving mechanical touches on the ball. Light touches are the key for moving through this with pace. The goal is to stay consistent and accurate with your touches. I like to do 3 sets as fast as I can, then move to another drill. Give it a go! ⚽️
2024-01-04 01:49:38 +0000 UTC View Post
Night 2 is underway 🙌 this is how I'll be ringing in 2024... with a heart full of gratitude and my dancing shoes on 😜 looking forward to another incredible year with you! 🍻
2024-01-01 02:56:22 +0000 UTC View PostGoing out for a 15-30 minute juggling session is easily one of my favorite forms of cardio. It trains coordination and discipline while simultaneously improving the respiratory system.
2023-12-29 01:16:43 +0000 UTC View PostHere’s almost a perfect rally, but it’s the holiday's so go easy on me. Hope everyone had a Merry Christmas!
2023-12-26 23:36:35 +0000 UTC View Post
Post leg day workout juggles! There’s no better feeling than noticing the extreme fatigue in the muscle group you worked. I like to test myself by doing some keepy ups. If I can barely keep it up, I know I hit them hard enough 💪🏼😛
2023-12-25 00:20:54 +0000 UTC View Post
Surround yourself with people who only make you a better version of yourself. I have a small group of friends that keep each other accountable and push each other to be better tomorrow than we are today. Much like the game of soccer, chemistry is everything. A team’s chemistry is determined by how well players synchronize in high intensity situations. If they know what each other are thinking and plan on doing, they’re already 10 steps ahead of the other team.
2023-12-21 01:43:16 +0000 UTC View Post
Cool, calm and collected is the name of the game. Learning to be completely composed under high amounts of pressure will benefit you and your team drastically. It can even throw off your opponents as they’ll be completely unable to read your next move.
2023-12-19 19:14:07 +0000 UTC View PostAs a goal keeper, you could argue I don’t need good ball control. However, I feel that a composed goal keeper sets the tone by their abilities, and instills intimidation with confidence. The whole job of a forward is to place themselves in the right position, and work with what they can. If they see a goalkeeper with no confidence in their abilities, that forward is gonna do their very best to break you. Whereas if you set the tone from the beginning. The forward will know they have to score a banger, or do something extraordinary to get the goal.
2023-12-17 00:23:43 +0000 UTC View Post
The fit for today’s juggle/ cardio sesh. Although gear isn’t the most important, having some quality adidas/ athletic attire will make a night and day difference in a full on session. The material will hug you how you need it to, and support your wildest movements.
2023-12-14 22:04:11 +0000 UTC View Post
Today’s topic: Game balls. Although I’ve ran through a lot of them. One of the absolute best balls I’ve ever used is this Wilson NCAA match ball. As you play more, you’ll begin to notice the texture of the ball, how it grips to your foot, how it reacts to a shot, and the overall quality. They definitely range in price, but if you’re going the competitive route, I highly recommend getting a quality ball that won’t rip after the first couple uses.
2023-12-13 20:24:16 +0000 UTC View PostHappy Monday!!! Starting this week off strong with a nice around the world into a banger of a goal. Hope everyone is doing well and starting the week off right 😊 It’s almost that time of the year to break out the Santa suit 👀
2023-12-11 22:12:45 +0000 UTC View Post
They call it the beautiful game, because absolutely anything can happen if you want it badly enough. No team is 100% the best, everyone has their ups and downs, good days and bad. The best way to minimize those mistakes, are by practicing daily. Although it sounds repetitive, it’s much like weight lifting. If you put in the work and fuel yourself accordingly, overtime your body will have no choice but to adapt. Stay consistent and the results will come! 💪🏼
2023-12-08 02:41:50 +0000 UTC View Post
The mid winter fit: Every single soccer season that would approach winter time, I layered accordingly 🤣 9/10 times I’d start with under armour, however the sun was shinning bright today, so instead I have my jersey underneath, a lightweight cotton hoodie to stay warm, and of course some lightweight joggers.
2023-12-06 21:51:42 +0000 UTC View Post
I’ve been working out consistently for 6 years, and even though I’m not the biggest or strongest. The dopamine release afterwards is so rewarding, and the health benefits to physical activity is so extreme. There’s one thing I know for sure, I’ll without a doubt be continuing to workout in my future. I’ve identified recently it doesn’t impact my abilities as a goal keeper. Lower body strength just needs to be maintained, (which it has 😝), and flexibility needs to be exercised.
2023-12-04 00:28:04 +0000 UTC View Post
Legs can be a little tricky for some people, especially if they haven’t been in the gym for some time. The biggest recommendation I would have is grab a machine that targets a muscle group that isn’t dangerous. Throw on some light weight, and really focus on the contraction of the muscle. Before I do squats later on in the week, I like to prime my glutes with some hip thrusts and other leg workouts to activate my lower body.
2023-11-29 04:35:55 +0000 UTC View Post
Happy Monday!!! Starting the week off right with some deep full body stretching. I love starting the week off by getting all of last week’s soreness out of the body. Even if you didn’t perform much exercise, give your muscles a full range of motion stretch that’ll reignite proper🩸 flow back into your muscles. It’s extremely dangerous hopping into weighted workouts with cold muscles. Remember to properly warmup to avoid any pulls, cramps, tightness or fatigue.
2023-11-27 21:03:23 +0000 UTC View Post
