As coaches, one of our most important responsibilities is to make sure that we do everything in our power to ensure the health and safety of our players.

While this is a secondary thought to many sports franchises, we take that responsibility very seriously, and are constantly looking for ways to improve our capacity to care for injured players. Since we cannot afford to hire an on-staff physician to attend every game (this would certainly be the ideal), we instead find that it helps to work with concierge physicians, who are on call and on demand when we need them, and don't require players to report to a hospital or clinic to be seen for an injury.

We've recently contracted just such a practice, and are pleased to say we now receive personalized medicine from Discover Health, a San Francisco-based practice and part of the n1Health network, which operates nationwide.

Why Use a Concierge Doctor?

Many people ask why we chose to use a concierge medical practice as our partner. Some argue that these physicians are not experts in sports medicine, but we feel that they are experts in generalit treatment procedures and diagnostics, and can quickly refer a specialized physician or surgeon should the case arise.

Since injuries on the field can vary from everything from a twisted ankle to a cracked rib or even a concussion, having an expert on hand that knows a variety of conditions is clearly the best choice. More importantly, we believe that our doctors should know us and our players as individuals, and not simply as patients.

Working with a small concierge practice has the benefit of getting to know your physicians outside of the times when you need them most. That translates to a higher level of care and a better long term plan.

We hope you agree with out decision, and more importantly, we hope that we never actually have a need for the medical care our doctors can provide, because we want every player to play safely first and foremost, have fun, and be competitive and win only as a side effect of those first two conditions. Nevertheless, we do realize that soccer injuries are common, and we want to be prepared for any eventuality that may arise. Injury prevention will always be our highest priority.


The Importance of Strength Training

One of the biggest mistakes many soccer players make is not giving themselves a complete training schedule. They focus on the techniques of the game, and run endless drills and other team exercises, focusing on individual and cooperative playing skills, as well as endurance cardio workouts, but they neglect to consider weight training.

The fact is, for high performing athlete in any sport, it is absolutely essential to develop a comprehensive workout routine that focuses on all muscle groups and types of workouts, not just conditioning for aerobic exercises.

Lifting weights should be a core part of your weekly workout, and while you don't need to be hitting the gym every day it should be a consistent schedule. You can work with your coach or other training expert to find the program that's right for you, but here are a few great routines to work into your program.


The Windmill

The windmill is a great pose to include in your workouts because it is a full body exercise that also incorporates a twist and stretch. That makes it perfect for aerobic-minded athletes, as they can add it into their normal routines in a way that feels natural. Many soccer players will add this pose to the end of a yoga session, after they've already loosened their bodies and are ready to take the day's training to the next level.

Read more about how to do a kettlebell windmill.

The Clean and Press

The clean and press, on the other hand, is often overlooked by soccer players.

Similar to a deadlift, this routine requires you to lift a large amount of weight free and clear, incorporating arm, leg, and back strength into a single move. If you are unfamiliar with how to do a clean and press correctly, it is important that you work with an experienced coach or trainer your first few times through the pose, as proper form is necessary to get the full benefits of the workout and to avoid injury.

Watch this video for tips on doing a clean and press with dumbbells, or read more about how to do a kettlebell clean and press.

Whatever Your Workout Keep It Consistent

The two poses mentioned above are just a few examples and ideas you might want to consider for your workouts. Again, it is important that you talk to an experienced coach before adding these into your routine.

Which poses are right for you, the most important element is to make sure you practice them safely and consistentyl. That way, you'll see consistent imporvement over time, which will also flow over into the other areas of your practice.

Read more about soccer strength training from



As you guys are going ahead and starting to sign up for the Spring 2016 soccer season, we thought we'd share a few tips, exercises, and training programs you might want to think about to get in shape before the season kicks off.

While the season doesn't begin until April 1, and teams aren't allowed to formally practice together until March 15, 2016, that doesn't mean you can't start your individual training early, or grab a buddy from last year's team to help keep you motivated and working towards your goals. Here are a few workouts you want to make sure you include.

You can also check out these soccer conditioning tips for more info.

Running and Sprints

Don't get shin splints this year. Try working up your running skills sooner rather than later, giving your body time to gradually ramp up to its peak performance.

Starting slow and gradually increasing your runs, both in terms of length and intensity, will allow your muscles proper time to develop, meaning you're less prone to injuries.

If you haven't been running already, we recommend you start out with a 3 run per week schedule. Your first 1-2 weeks should be all easy runs/light jogging. Don't worry about spped or endurance, just get your body into the habit of running and getting a light aerobic exercise.

After a couple of weeks, you can start to push yourself a little harder. You might consider increasing from 3 to 4 runs per week. At this point, you still want at least half of your runs to be easy, and probably no more than 30 minutes. You can then start to work in longer runs once a week, increasing by about a mile per week. For speed, make 1 run per week either a sprint workout or a hill run.

Again, remember not to overdo it and you'll be less likely to injure yourself in the process.

Weight Training

While we don't want you to become hard-core weight lifters, having 1-2 weight workouts per week is a good schedule for most soccer players looking to up their game.

Vary this schedule with your running plan above, so that you alternate days, and alternate muscle groups between workouts. A common beginning weight lifting mistake is to try to workout every muscle every day. Instead, focus on 1 day for the upper body, and 1 day for core training and legs. That will give you a nice balance and, as long as you don't let your ego get in the way, will support, rather than deplete your run training.

Diet and Nutrition

If you're going to be embarking upon a serious training schedule, you can't forget to consider your diet and nutrition options. You can visit this site for a complete nutrition plan to help you recover and boost energy from your workouts.

Even if you don't follow a specific diet, then at least be sure you're working in plenty of fruits and vegetables, simple carbs if you're working on endurance running, and extra protein on days you lift weights.

Following these basic principles is essential to maintaining your good health while you train. There's nothing worse than burning out too quickly by trying to lift too much or run too fast or too far before your body is ready.

That's why we strongly encourage every serious player to start their workouts well before the actual season and team-training begins.

Soccer is a sport that requires total fitness, and it's important to give your body the nutrients, routines and workouts it needs to be successful.

Hello Marauders!!!

It's a few weeks into the new year, which means it's that time of year again...registration for the Spring season is now open!

2015 was our biggest and best year ever, and we're hoping to beat our own record and come into another stellar season this year. Our goal for this year is to have 32 teams in the league for each of the age brackets. Last year we had 28 teams for each age group. Setting a goal of 32 is ambitious, but would allow us to sponsor a complete tournament style face off across the teams!

We're also changing the registration process slightly for this year, according to a few updates and recommendations made by the US Youth Soccer League.

We're going to be breaking the process into two categories, one for returning players and one for new players.

Returning Players

If you played on a team in Fall of 2015, then you are a returning player. Returning players receive a $50 discount on their registration, if they register by March 1, 2016.

Returning players also have the option to maintain on their same team as the previous year. This is an update from earlier years, when we created new teams from scratch.

If you would like to remain on the same team, please contact your coach by March 1, 2016. Coaches are responsible for keeping their pre-existing rosters, and may contact you as well to inquire about your participation. Do NOT wait for your coach to call, or assume that he will call. It is the player's responsibility to sign up with the coach in order to ensure placement on the team.

Returning players must also register and pay a $100 deposit by March 1, 2016. Contact Lenny at This email address is being protected from spambots. You need JavaScript enabled to view it. for details and payment instruction.

If you are a returning player but want to change teams, you may still receive your $50 registration discount, but will need to follow the new player registration process.

New Players

For new players and returning players looking to change teams, the registration deadline is March 15, 2016. There is a $100 deposit required and a total fee of $400 to be paid by the start of the season.

To register, simply contact Lenny at This email address is being protected from spambots. You need JavaScript enabled to view it. to sign up and pay your deposit.

New players may request a coach or team, but there are no guarantees made about placement or availability.

New team requests will be processed on a first come, first serve basis, after all returning players have registered and team availability is known. If you have a specific team or coach you'd like to join, please register early in order to have the best chance of securing your place!

We're confident this is going to be a stellar season, so join us and help us make it the best year yet!