Sport Performance Training for ASA
ASA Partnership with D1 Training Alexandria
Alexandria Soccer Association is partnering with D1 Training Alexandria, a premier sports performance facility that trains athletes of all ages from youth to pros to develop speed, strength, agility, and power.
D1 Training Alexandria works with multiple local teams and athletes across a variety of sports, helping them gain a competitive edge and stay healthy through their seasons.
D1’s coaching staff is comprised of former collegiate and professional athletes and certified strength & conditioning specialists with extensive experience training youth athletes safely and effectively.
Schedule an Assessment or Trial Class!
For Scholastic athletes, we recommend starting with an Assessment with one of our coaches so we can best understand each athlete's current experience level and discuss goals for the training. The assessments include testing on agility, speed, body movement, and strength.
If you are interested in scheduling, please reach out to D1Alexandria@D1Training.com or via phone at 703-935-5762.
Explore Customized Training for your Team or Small Group
D1 Training Alexandria offers multi-week programs that focus on the areas that make the biggest difference on the pitch: speed, agility, change of direction, mobility, and safe, age-appropriate strength training.
The programs are designed specifically for youth soccer athletes and focus on speed, agility, and plyometrics, along with a progressive introduction to resistance training. We start with foundational movements first, focusing on core integration, stability, and mobility (through active range of motion and slight weight loading) before progressing to more advanced drills.
For younger athletes, there’s no need to worry about early weight training when it’s done correctly. We start with bodyweight movements and training bars to build proper form, stability, and joint control.
Once our coaches are confident that the athletes have mastered these techniques, we gradually increase load in a safe, supervised environment. This approach not only prevents injury but also helps athletes develop strength, coordination, and confidence that directly translates to their sport.
All team programs begin with a round of performance testing, then we retest toward the end of the program so athletes and parents can see measurable progress.
If you are interested in team or small group programs, please reach out to D1Alexandria@D1Training.com or via phone at 703-935-5762
About our Training Methodology
D1 Training Alexandria’s methodology is centered on the idea that athletes should be engaging in year-round strength, speed/agility, and plyometric (jump) training to promote continued performance gains, injury prevention effects, and aid in long-term athletic development (LTAD).3,4 Only with long-term consistency, do we see measurable and meaningful changes in performance and injury prevention effects.1 This is why we believe (and research supports) it’s in every athlete’s best interest to engage in performance training in the pre-season, in-season, and off-season.2
Our In-Season Programming is centered on maintaining or slightly enhancing performance and providing the minimum effective dose of training for athletes to ensure reductions in injury rates. This usually takes the form of 30-minute sessions consisting of strength, speed/agility, and plyometric training performed 1-2x/week on-field throughout the week. We always urge every athlete to perform these exercises more than 1x/week, but we understand competing training demands, and doing something is always better than doing nothing. Our programming is partly based on the FIFA 11+ protocol which has been a well-researched protocol to effectively reduce injuries and increase performance as well as factoring in each coach’s expertise and the athletes’ preferences and training demands.
Our Off-Season Programming is centered on enhancing performance and preparing each athlete to tolerate the demands of their sport season by optimizing the quantity and quality of training. This usually takes the form of 1-hour sessions performed 2-3x/week consisting of strength, speed/agility, speed endurance, and plyometric training. Our off-season programming emphasizes full-body progressive strength training, speed/agility development including an emphasis on cutting, acceleration/deceleration, and top-end speed technique, and building competency with multidirectional plyometrics.5
References:
1. Silvers-Granelli HJ, Bizzini M, Arundale A, Mandelbaum BR, Snyder-Mackler L. Higher compliance to a neuromuscular injury prevention program improves overall injury rate in male football players. Knee Surg Sports Traumatol Arthrosc. 2018;26(7):1975-1983. doi:10.1007/s00167-018-4895-5
2. Arundale AJH, Bizzini M, Giordano A, et al. Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention. J Orthop Sports Phys Ther. 2018;48(9):A1-A42. doi:10.2519/jospt.2018.0303
3. Lloyd RS, Oliver JL, Faigenbaum AD, et al. Long-term athletic development- part 1: a pathway for all youth. J Strength Cond Res. 2015;29(5):1439-1450. doi:10.1519/JSC.0000000000000756
4. Lloyd RS, Oliver JL, Faigenbaum AD, et al. Long-term athletic development, part 2: barriers to success and potential solutions. J Strength Cond Res. 2015;29(5):1451-1464. doi:10.1519/01.JSC.0000465424.75389.56
5. Stephenson SD, Kocan JW, Vinod AV, Kluczynski MA, Bisson LJ. A Comprehensive Summary of Systematic Reviews on Sports Injury Prevention Strategies. Orthop J Sports Med. 2021;9(10):23259671211035776. Published 2021 Oct 28. doi:10.1177/23259671211035776
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