Strength & Conditioning

Burnaby FC S&C program promotes player–centered specialized training in a healthy and inclusive environment for all Divisional players (U13 to U21) who want to improve their soccer fitness.

This strength and conditioning program is designed to enhance soccer players’ performance, injury prevention, and overall athletic development. It includes speed, agility, quickness, strength, endurance, and plyometric explosiveness. The program is broken into three phases: Pre-season, In-season, and Off-season, with each phase tailored to ensure players peak during competition, maintain conditioning in-season, and recover and improve in the off-season. Sessions have been condensed to 1–2 per week to fit with the team’s schedule.

GOALS:

Increase Speed & Agility: Improve acceleration, deceleration, and change of direction abilities.

Enhance Strength & Power: Build a strong muscular foundation to support soccer-specific movements.

Injury Prevention: Focus on flexibility, mobility, and muscular balance.

Plyometric Development: Improve explosiveness for jumping, sprinting, and sudden bursts of speed.

Aerobic & Anaerobic Conditioning: Optimize endurance to handle both high-intensity sprints and recovery during matches.

Monitoring and Evaluation:

Regular fitness testing (vertical jump, 20m sprint, agility T-test) will be conducted at the start of pre-season, mid-season, and post-season to monitor progress.

Adjustments to individual player needs will be made based on progress and injury status.

Recovery protocols (sleep, nutrition, hydration) will be emphasized.

TBC

PROGRAM PHASES:

Pre-Season (6–8 Weeks before the Competitive season)

Objective: Build strength, power, and conditioning; focus on injury prevention and preparing for the season.

Focus Areas: Strength training, speed development, aerobic conditioning, general mobility.

Frequency: 1–2 sessions per week.

In-Season (During the Competitive Season)

Objective: Maintain strength, power, and agility; focus on injury prevention and recovery while prioritizing match performance.

Focus Areas: Maintenance of speed and strength, plyometric explosiveness, and injury prevention.

Frequency: 1–2 sessions per week.

Off-Season (Post-Competitive Season and before Pre-Season)

Objective: Recover physically and mentally; focus on improving weak areas, building strength, and maintaining conditioning for next season.

Focus Areas: Strength development, flexibility, and low-intensity aerobic conditioning.

Frequency: 1–2 sessions per week.

TBC

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