Off-Season Sport Strength and Conditioning

• Want to improve your speed, agility, quickness, power, reaction, recovery time and coordination in preparation for next year's outdoor soccer season (or your favorite sport for that matter)? Now's the time to start!
• Want to strengthen your knees, ankles, lower back, hips and body's muscles in order to prevent soccer or sport injuries?
• Want to just have a great workout, lose some weight and have some fun?

Then these fitness sessions are for you!

Please forward this information to anyone you feel may be interested.
Thanks,
Ken

Dates/Time:
Wednesday evenings 9-10pm
Sessions start 9pm SHARP! Please be on time!

Oct 8,15,22,29, Nov 5,12,19,26, Dec 3,10, Jan 7,14,21,28, Feb 4,11,18,25, Mar 4,18,25, Apr 1 (22 sessions total)

** If Wednesday evenings 9-10pm are not good for you please let me know what other weekday evenings/times are good for you as I may add another fitness session if there is enough interest (maybe in Kanata).

Location:
Broadview Public School, 590 Broadview Avenue, Ottawa
Mapquest Link

Parking/gym entrance is around the back of the school away from Broadview Ave.

Equipment Required:
Shorts, short-sleeved shirt, running or cross-trainer shoes, water bottle, Yoga/stretching mat, exercise/stability ball, soccer ball (I'll have some spare soccer balls).

Cost:

• $55 (Half-package) Oct 8 -> Jan 7, or Jan 14 -> Apr 1 sessions (11 sessions total)
• $100 (Full-package) Oct 8 -> Apr 1 (22 sessions total)
• One session ($10)
  
  *Come to your first session and try it out for free. If you like it you can then register.
  
  Cash or cheques (payable to 'Ken Laba') accepted. No credit cards.
  
  The training progresses over time, later sessions build upon earlier ones. You will get the  most out of attending as many sessions as you can so please consider the full package.

Instructor:
Ken Laba

• Head Coach and Fitness Coach Spitfires Soccer Club
• CanFitPro Personal Trainer
• Twist Sports Conditioning Specialist
• Over 15 years of experience fitness coaching and instruction

Prerequisites: You must not have any movement-limiting injuries.

Number of Participants: 10 (minimum) - 20 (maximum)

Registration Contact Info:

• Email address: (if you email me please use both of these addresses)

• Phone number (day): 613-592-5660 x3404
• Phone number (evening): 613-727-3349
  
  Your email address will be kept confidential.
  
  Details:

These 'off-season' fitness sessions range from low-impact strength and balance exercises to higher-impact power and plyometric ones. The overall program and
exercises are meant primarily for the average soccer player but these workouts are also very useful for people who play in other sports. You will get good and tired with some
of the exercises and workouts but don't be intimidated! These sessions are NOT intended to just develop soccer skills with a ball although there will be some exercises with a soccer ball.

* Reference the attached file for more detailed reasons WHY you should train weekly, year-round, during the off-season and as you grow older!

Why_You_Should_Train_v1.0.doc

Seasonal Training Priorities:

Months                  Primary Focus                                                           Secondary Focus                                        
1st half: Oct 8-Jan 7   functional strength/balance, core stability, aerobic endurance          agility, quickness, power

2nd half: Jan 15-Apr 1  agility/sprint-endurance, quickness, power, reaction                    functional strength/balance, core stability, aerobic endurance

Typical Session Format:

Dynamic Warm-up: 10 minutes
Fitness Development: 30 minutes (primary focus) + 10 minutes (secondary focus)
Cool Down/Static Stretching: 10 minutes
TOTAL: 1 hour

Contact Us: