Soccer Off-Season Program
The Soccer Off-Season Program Built for Complete Athletic Development
Designed by Dave Boyer, ATC, CSCS · 36+ Years Developing Athletes · Available on the Exercise Innovation Web App
- Become a Measurably Better Athlete
The Off-Season Is Your Biggest Competitive Advantage. Most Players Waste It.
When the final whistle blows on your season, you have a choice. You can rest, drift, and show up to pre-season scrambling to get back to where you were — or you can use those weeks to become a measurably better athlete.
The off-season is the one window where there are no game pressures, no weekly match cycles, no tactical demands competing for your training time. It’s the period where real, lasting athletic development happens. Where speed improves. Where strength is built from the ground up. Where the stability and movement quality that keeps players healthy all season long gets trained deliberately.
The problem is that most soccer players — at every level — don’t have a system. They train randomly, follow generic programs not built for soccer, or simply do nothing and hope fitness returns quickly when pre-season begins.
Exercise Innovation’s Soccer Off-Season Program changes that. This is a structured, expert-designed training system — organized into four progressive phases — that develops the complete athlete. Not just a fitter version of who you were. A faster, stronger, more stable, and more durable soccer player.
- Who It's For
Built for Soccer Players at Every Level
This program is for you if:
- You want to become a faster, stronger, and more stable soccer player
- You’ve trained in the off-season before but never followed a structured, phase-based system
- You want a program designed by an expert who understands the physical demands of soccer — not just general fitness
- You’re serious about arriving at pre-season ahead of the competition, not behind it
- You want access to a professional-level training program through the Exercise Innovation web app — on your schedule, from anywhere
- Program Overview
4 Phases. One Complete Athlete.
We provide the frameworks, logs, and expert guidance needed to navigate the youth sports journey together.
The Exercise Innovation Soccer Off-Season Program is a systematically structured training system divided into progressive phases. Each phase builds directly on the last — progressing in complexity, intensity, and sport-specificity — so that your body is continuously adapting and improving from the first session to the last.
The program develops two core training pillars simultaneously: Speed Development and Strength Development. Both pillars run in parallel through all four phases, ensuring that no dimension of your athleticism is left behind.
| Program at a Glance: | |
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Phases |
4 Progressive Phases
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Training Pillars
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Speed Development + Strength Development
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Who It’s For
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Youth, High School, College, Club & Adult Soccer Players
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Where to Access
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Exercise Innovation Web App
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Designed By
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Dave Boyer, ATC, CSCS — 36+ Years of Athletic Performance Experience
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Status
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Active
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- The 4 Phases
A System That Builds on Itself — Phase by Phase
Four phases. Two programs inside each phase. Approximately 168 exercises focused on controlling the three factors of human development — ground force reaction (GFR), momentum control, and external resistance — with intrinsic core activation as the foundation of every phase.
Phase 1: Strength Endurance & Speed Mechanics
Strength Endurance
- Develops muscular endurance in preparation for cardiovascular adaptation
- Improves nutrient and blood flow capacity to working muscles
- Enhances the tensile strength of connective tissue, such as tendons
- Prepares the body for additional external loads used in later stages
- Improves ground force reaction through stability using the intrinsic muscles of the CORE
Speed Mechanics Development
- Introduction phase for improving the mechanics of acceleration
- Develops stride length with connection to core activation during lower-extremity movements
- Initiates ground force reaction exercises with external load and control
Focus: Build the foundation of endurance, tissue resilience, and clean acceleration mechanics.
Phase 2: Single Leg Strength & Foot Speed
Single Leg Strength
- Recognizes that we are always in a single-leg stance during propulsion
- Strengthens single-leg stances and the activation component of human performance
- Progresses from muscular endurance into muscle strength — without the pressure to overload external resistance
Foot Speed Development
- Focused on foot speed, but built on stability as a crucial element
- Uses your stability to unlock foot speed for improved performance
Focus: Single-leg control and stability-driven quickness.
Phase 3: General Strength & Acceleration
General Strength Development
- The ability to generate force appropriately with the proper biomechanics for efficient movement
- Activates CORE stability during the movement pattern
- Adds a mental component connecting the body and the mind for improved strength
- Performed with both feet planted on the ground to reinforce the athletic base where most athleticism is generated
Acceleration Development
- The ability to gain speed in the shortest time possible
- Builds absolute speed for enhanced linear speed
- Focuses on GFR (ground force reaction) with appropriate posture and stability to use speed most efficiently
Focus: True strength through the athletic base and explosive linear acceleration.
Phase 4: Power Strength & Change of Direction
Power Strength Development
- Advances through maximum strength development, built on the foundation of the previous phases
- Uses the heaviest external resistance for the total number of reps within that set
- Sets are usually eight reps for integration of the neuromuscular system
- Continues whole-body neuromuscular control to enhance stability in the athletic position
- Includes exercises tied to the movement patterns of your sport for improved functional strength
Change of Direction Development
- A culmination phase that functionally integrates strength, speed, stability, and balance
- An infinite number of exercises to improve agility associated with your sport
- Promotes the ability to implement all previous phases into the skills of your sport and enhance your physical attributes
Focus: Peak power and sport-specific agility — every phase brought together.
Neuromuscular training paired with trunk activation of the intrinsic muscles is the foundation of this program — a progression built on respect for every athlete and the road they’re on.
- The App Experience
Access Your Program Anytime — Through the Exercise Innovation Web App
The Soccer Off-Season Program will be available through the Exercise Innovation web app — the central hub for all Exercise Innovation training programs. No downloads required. No gym memberships tied to it. Just your program, your schedule, and your progress — accessible from any device, anywhere.
The app brings professional-level athletic programming to players at every level who don’t have access to a private performance coach in their backyard — but deserve that quality of training.
What the app gives you:
- Full access to the Soccer Off-Season Program across all four phases
- Clear, structured session-by-session guidance so you always know exactly what to do
- Access to all Exercise Innovation programs in one place
- The ability to train on your schedule — at your gym, at home, or wherever you have space
- A professional training system at a fraction of the cost of in-person coaching
- © EI Sports, LLC