Team Soccer Session Breakdown for Competitive Boys & Girls

1. The initial stage of the program will introduce and challenge the soccer players to true soccer-specific training sessions that will include multidirectional soccer movements incorporating a soccer ball using speed ladders, hurdles, rings, plyometric boxes and other equipment. Each individual player will be developing his or hers soccer athleticism. Soccer specific foot movements through speed ladders and other equipment are introduced.
2. The next stage of the soccer-specific program all equipment mentioned above is used but now there will be more team involvement exercises. Soccer Players will be split up into different groups going through the speed/agility/quickness exercises while incorporating passing/receiving/off ball movement and finishing. The objective is NOT to teach tactics or game play strategies but to have all players function as a team through speed/agility/quickness exercises.  Resistance bands are introduced to the workout at this stage.
3. The final stage of the program all players will be able to perform efficiently all speed/agility/quickness soccer movements as it applies to the game. Each individual team member are further challenged with regards to passing/receiving/off ball movement and finishing as the fluidity of the exercises will be greater. Advanced speed/agility/quickness techniques are incorporated. For the older and more experienced age groups some light weight and over speed training exercises are applied.
   Each Soccer Specific Program is created by our team of professionals who have been to the next level and have the knowledge and expertise to provide these specialized programs for you. Each and every session is different from the previous one and a progression from one session to the next is implied for enhanced results.  We will take you to the next level!

Each Session Follows this Format:

1. Soccer Specific Warm up with Dynamic Stretches
2. T.A.S.Q (Technical, Agility, Speed, Quickness) Training Method
3. One of the biggest differences with Peform AllOUT from our competitors is that we truly offer Sport-Specific Training. Our T.A.S.Q training method focuses on enhancing the movements needed to be successful in that particular sport.  We incorporate a ball and or equipment used in that sport along with the speed/strength equipment for accelerated results. With Sport Specifics we incorporate the technical portion of the sport along with the speed/agility/quickness training.
4. Muscle Strengthening/Injury Prevention/Core Conditioning
5. Cool Down/Static Stretching

Bootcamps

All Out Performance offers a one of a kind Bootcamp that can whip you into shape and have you feeling great.  All Outs unique regimen of tried and proven fitness techniques will have you burning off those extra calories before you even realize your’ve put in some hard work.  By combining strength training, athletic conditioning, circuit training, and yoga All Out Bootcamps will have you feeling like a jack of all fitness trades, ready to take on the world in just 8 short weeks.

Do it yourself. Do it for your health.

Weeks 1-2:

Total body strength and flexibility along with proper form and technique will help build a strong foundation for future progressive exercises.  We want to make sure you are getting the most out of your workouts in this first two weeks in a safe and effective manner.  Our goal here is to provide a shock to each and every muscle on your body through various strengthening exercises and develop a sound cardiovascular base with repetitive distance training techniques.

Weeks 3-5:

Once you have achieved a solid cardiovascular and strength base of endurance, we will up the tempo in these next few weeks and combine interval training, athletic conditioning, plyometrics, and circuit training to excite your bodies system and maximize your results in the shortest period of time.  Repetitions will increase, intensity will increase, and most importantly YOU will start to see results!

Weeks 6-8:

We are rounding the last couple weeks by exciting the bodies system one more time and combining various training techniques such as Yoga, Kickboxing, Suspension Training, endurance training.  This will once again bring you one step closer to your goal of becoming a fit, healthy, and fulfilled individual with a new and exciting active lifestyle.

If you follow a well-structured plan like this, results are guaranteed and risk of injury is minimal. Rounding the later weeks, you will be able to perform any and all exercises at a high intensity level with relative ease. You will perfect our boot camp and serve as a confident, well rounded individual with a brand new outlook on life.

Class Cost

8 Week Program = 8 Classes = $80

8 Week Program = 16 Classes = 2 Times A Week = $160

Drop Ins = $12.50

Class size limited - Program Sells Out Regularily

Kickboxing Bootcamp takes martial arts techniques and cardio conditioning to create the ultimate workout challenge for anyone at any level. Burn calories, tone your body, increase upper body strength, better circulation, stress relief and gaining self-confidence while loosing weight. With intense 60 minute classes once or twice a week you'll look good and feel even better! Save money by booking a 2 month session! Class sizes are very limited!

Kickboxing Bootcamp - Check the calendar for classes and times

Class Structure

Warm Up: Each workout begins with combinations of skipping, jogging, shadow boxing and Core strength training. This provides a dynamic warm up and a gradual increase of your heart rate to prepare you for the class.

Fitness Drills: This section is designed to get the heart rate up and provide variety and fun. Typical fitness drills involve a variety of punching combinations, core strength training, upper and lower body workout and running.

Technique Drills: The most enjoyable part of Kickboxing is working on punching and kicking. You will work to improve stance, punches, kicks, footwork, and combinations - using focus mitts, or by shadow boxing. There are a wide variety of combinations using jabs, crosses, uppercuts and hooks. Once good technique has been achieved, defensive routines involving ducks and slips are included into the combinations.

Cool Down: The final 5 minutes of a workout are used to gradually cool down while concentrating on the key muscle groups that have been focused on during the class.

8 Week Breakdown

• Weeks 1-2 - Develop endurance with fitness drills. Introducing basic punching and jabs with basic front kicks.

• Weeks 3-4 - Complex core conditioning using planks, bands, matts and small weights for resistance. Enhance punches with hooking and uppercuts. Kicking will start to incorporate side kicks and roundhouse kicks.

• Weeks 5-6 - The body will become conditioned to the fitness drills and ready to take on a bigger challenge. Punches, kicks and slipping techniques will be incorporated to the cardio conditioning.

• Weeks 7-8 - The student should comfortably be able to do all basic punches, jabs, hooks, uppercuts and elbows and include all the basic front kicks, side kicks and roundhouse kicks. The instructor will not hold back in the last 2 weeks to take every person to their limit and beyond.