About

The VRSC Strength & Performance Program is designed to improve overall athleticism, strength, and speed. Sessions will combine training in our newly equipped indoor gym with on-field work to create a well-rounded, scientifically backed approach.

Over the 9-week program, athletes will focus on speed, agility, strength, and coordination, with training tailored to each age group.

Open to all athletes, regardless of club affiliation.

“The Strength & Performance program has been tremendous for our kids. They’ve gained speed, power, and coordination while learning safe, age-appropriate training fundamentals. The coaches connect with athletes, build confidence, and create a positive environment that pushes them to grow. Our children have exceeded personal records and developed resilience on and off the field. We look forward to continuing in the program.”

— Leslie Steinmetz (Dallas & Savannah)

Training Schedule:

Age group divisions:

U9–U13
U14–U19

Session Options: Monday/Wednesday

Session 1: 5:30pm – 6:15pm

Session 2: 6:45pm – 7:30pm

Weeks of

3/2
3/9
3/16
3/23
4/6
4/13
4/20
4/27
5/4 (Off week of 3/30)

Duration: 9 weeks, 2 sessions per week

Session Length: 45 minutes

Cost: $550 for 2x a week; $300 for 1x a week

“Emma just completed her 3rd Strength & Performance Program, and it has been incredible. She loves the clear instruction, the mix of gym and field work, and the fun, motivating environment. The measurable progress has been amazing, she’s faster, stronger, more coordinated, and more confident. We’re so thankful for this program.”

— Karl Csensich (Emma)

Program Overview:

Participants will train both indoors and outdoors, utilizing our brand new equipment in our newly renovated gym and spending time on the field to enhance athletic development.

Whether you’re building foundational skills or refining details for elite competition, this program addresses the critical elements necessary for athletic success. As competition intensifies, the margin for error narrows, making precision and attention to detail essential for peak performance.

The program includes:

Pre-Test Assessment: Establish baseline performance metrics.
Body Mechanics & Movement: Focus on proper technique to maximize efficiency.
Force Production: Strength training designed to increase power.
Power & Explosiveness: Exercises aimed at rapid force generation.
Velocity Training: Techniques to improve speed and acceleration.
Post-Test Assessment: Measure improvements and progress after the program.

Performance Gains:

Top-End Speed: Improve maximum speed and sustain it over time.
First-Step Quickness & Explosiveness: Sharpen initial movements for faster reactions.
Mobility & Flexibility: Boost movement efficiency and reduce injury risk.
Strength Gains: Increase power relative to body weight for stronger on-field performance.
Coordination & Agility: Improve control and quicker direction changes.

Key Areas of Focus:

Speed, Agility, Coordination, and Strength: Targeted drills to improve overall athleticism.
Body Mechanics: Emphasizing proper form for running, jumping, cutting, and turning.

Cameron Carson

Director of Athletic Performance

Cameron Carson serves as Director of Athletic Performance, leading strength, speed, agility, and coordination training to elevate on-field performance. By focusing on proper biomechanics, athletes improve movement efficiency and overall effectiveness.

A certified Strength and Conditioning Specialist with a degree in Public Health, Cameron is a former Division I record-holding football player at UMass. With over 14 years of soccer experience and a strong background in performance coaching, he brings energy, discipline, and a deep commitment to athlete development.

Strength & Performance

Spring