Check out Allison Pirman in the pics today. She’s a dedicated athlete, a midfielder from Amelia, Ohio and graduate of Amelia High School ….she’ll be starting her sophomore year as a soccer player at The College of Mt. St. Joseph. This NCAA Division III college is located in the southwest corner of Ohio, in the Delhi hills, just a long punt from the Ohio River. Allie’s workout today was demanding and included specialization in several training modes… Strength….Agility….CORE and Cardiovascular Endurance. She’s been a regular at The Workout @Covington and her hard work and effort is paying off as she readies for the coming season. She gets 2 strength sessions in per week and then doesn’t miss out the the Saturday Morning Sports Conditioning Program sessions, where she has been running with NFL players, major college athletes and local high school stars.
In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the foundation for explosive speed.
Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness.
Today, we’ll examine the ASAP: Athletic Strength And Power approach to Soccer Training. Here’s a sampling of her training session that kept the requirements stated above in mind :
Dynamic Warm-up
- Foot Quickness Ladder drills
- Walking Lunges
- STRENGTH TRAINING: UPPER BODY [2 sets each exercise]
- Dumbell Front Shoulder Press
- Hammer Front Pulldowns
- Hammer Iso-Decline Press
- Hammer "Dorian Yates" Rows
- Rear Deltoid
- Hammer Seated Dips
5.STRENGTH TRAINING: LOWER BODY [2 sets each exercise]
- Hammer "H" Squat
- Hammer Kneeling Leg Curl
- Sliding Pipe Pushes (on the turf)
- Hammer Adduction
6.Cardiovascular Training
- Lifefitness CardioTrainer: Manually Set Interval Training
The CORE Training followed and focused on all of the muscles that control the pelvis and trunk joint which are attached to the pelvic girdle. The pelvis is at the center of the body and connects the upper body to the lower body. The pelvis is also a prime facilitator of the body’s equilibrium and is sometimes referred to as the POWER CENTER. Strength trainer, Doug Monaghan supervised the session …making sure to cover all aspects of training. 
Good Luck this season Allie!
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