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ULTIMATE VIRTUAL SOCCER TRAINING FOR FEMALE ATHLETES - 2023
Welcome to Ultimate Virtual Soccer Training for Female Athletes
How it works (3:59)
We would like to get to know you
Sport Ready Media Release / Liability Release
Getting Started
Download Training Workbook
How to get help (Sport Ready Academy)
Monday: Week 1: Day 1
Learn how it works
Core Values
What does it take? (8:14)
The current competitive youth sports structure (6:28)
What is missing? (2:43)
Soccer Skills Drill #1: Intro & Training (15 min) (0:39)
Week #1 Competition - Intro (0:39)
Tuesday: Week 1: Day 2
Alex's Daily Touch (0:21)
Body-weighted Strength Training (Video) (4:36)
Body-weighted Strength Training Quiz
Integrating skills and strength training into your schedule (2:36)
Body-weighted Strength Training (20 minutes) (1:36)
Physical Activity #1: Submit a video of you performing the strength training
Soccer Skills Drill #1 (10 min)
Wednesday: Week 1: Day 3
Alex' Daily Touch (0:14)
What is Mental Toughness? (Video) (7:22)
Grit and Resilience (Video) (3:51)
Motivation (Video) (1:28)
Self Talk and Self-esteem (Video) (4:30)
Mental Toughness Quiz
Mental Performance Activity #1: Motivation (1:20)
Soccer Skills Drill #1 (10 min)
Body-weighted Strength Training (20 minutes)
Thursday: Week 1: Day 4
Alex's Daily Touch (0:15)
Nutrition and Performance (Video) (6:08)
Nutrition and Performance Quiz
Nutrition Activity #1: Feeding vs Fueling Tracking
Soccer Skills Drill #1 (10 min)
Body-weighted Strength Training (20 minutes)
Friday: Week 1: Day 5
Alex's Daily Touch
Soccer Skills Drill #1 (10 min)
Body-weighted Strength Training (20 minutes)
Week #1 Competition
Monday: Week 2: Day 1
Alex's Daily Touch (0:14)
Core Values
What is Health? (Video) (2:19)
Athlete Behaviors (Video) (5:52)
Soccer Skills Drill #2: Intro and Training (15 min) (0:54)
Week #2 Competition - Intro
Body-weighted Strength Training (20 minutes)
Tuesday: Week 2: Day 2
Alex's Daily Touch (0:25)
Dynamic Warm-up (Video) (3:47)
Physical Activity #2: Dynamic Warm-up (5:37)
Soccer Skills Drill #2 (10 min)
Wednesday: Week 2: Day 3
Meet Alesia Russo - Manchester United (27:07)
Alex's Daily Touch (0:18)
How to Build and Maintain High Self-confidence (Video) (11:12)
What is Assertiveness? (Video) (3:40)
Finding your Voice and Using It (Video) (5:27)
Self-confidence & Assertiveness Quiz
Mental Performance Activity #2: My Strengths & Qualities, Assertiveness
Soccer Skills Drill #2 (10 min)
Body-weighted Strength Training (20 minutes)
Thursday: Week 2: Day 4
Alex's Daily Touch (0:17)
Macronutrients and Micronutrients (Video) (10:53)
Food Groups (Video) (1:29)
Food Groups Quiz
Nutrition Activity #2: Building a Plate
Soccer Skills Drill #2 (10 min)
Body-weighted Strength Training (20 minutes)
Friday: Week 2: Day 5
Alex's Daily Touch
Soccer Skills Drill #2 (10 min)
Body-weighted Strength Training (20 minutes)
Week #2 Skills Drill Video Submission
Week #2 Competition
How is the course working for you?
Monday: Week 3: Day 1
Alex's Daily Touch (0:15)
Core Values
What Happens When your Training Behavior is Imbalanced (Video) (7:31)
Perceptual Well-being (Video) (4:32)
Soccer Skills Drill #3: Intro & Training (15 min): (1:32)
Week #3 Competition - Intro
Body-weighted Strength Training (20 minutes)
Tuesday: Week 3: Day 2
Alex's Daily Touch (0:37)
Types of Training (15:37)
Physical Activity #3: Track Daily Well-being
Footwork: Single Foot Crawl (8:22)
Soccer Skills Drill #3 (10 min):
Wednesday: Week 3: Day 3
Meet Colette Jepson Smith - Utah Royals FC (23:50)
Alex's Daily Touch (0:11)
Why Goal Setting is Important (Video) (3:46)
S.M.A.R.T (Video) (3:46)
Mental Performance Activity #3: SMART goals
Soccer Skills Drill #3 (10 min):
Body-weighted Strength Training (20 minutes)
Thursday: Week 3: Day 4
Alex's Daily Touch (0:11)
Hydration (Video) (8:10)
Hydration Quiz
Nutrition Activity #3: One-week Hydration Tracking
Footwork: Single Foot Crawl (8:22)
Soccer Skills Drill #3 (10 min):
Friday: Week 3: Day 5
Alex's Daily Touch
Soccer Skills Drill #3 (10 min):
Body-weighted Strength Training (20 minutes)
Week #3 Skills Drill Video Submission
Week #3 Competition
Monday: Week 4: Day 1
Alex's Daily Touch (0:21)
Core Values
Soccer Skills Drill #4: Intro & Training (15 min) (1:07)
Week 4 Competition - Intro
Growth and Development (Video) (4:14)
Body-weighted Strength Training (20 minutes)
Tuesday: Week 4: Day 2
Alex's Daily Touch (0:22)
Why is Periodization Important (7:07)
What is Periodization (15:58)
Making Training Decisions (5:29)
Physical Activity #4: Shuffle Step Footwork (7:01)
Soccer Skills Drill #4 (10 min)
Wednesday: Week 4: Day 3
Alex's Daily Touch (0:19)
What is Visualization? (6:27)
Creating Your Own Script (3:18)
Mental Performance Activity #4: Create your own Script
Soccer Skills Drill #4 (10 min)
Body-weighted Strength Training (20 minutes)
Thursday: Week 4: Day 4
Alex's Daily Touch (0:17)
Performance Plates (Video) (3:24)
Nutrient Timing (Video) (7:06)
Nutrition Activity #4: Nutrient Timing Tracking
Physical Activity #4: Shuffle Step Footwork (7:01)
Soccer Skills Drill #4 (10 min)
Friday: Week 4: Day 5
Alex's Daily Touch
Meet Kelly Conheeney - Viginia Tech, Houston Dash
Soccer Skills Drill #4 (10 min)
Body-weighted Strength Training (20 minutes)
Week #4 Skills Drill Submission
Week #4 Competition: Submit what acts of kindness you performed
Monday: Week 5: Day 1
Alex's Daily Touch (0:15)
Core Values
Menstrual Cycles (Video) (4:33)
Soccer Skills Drill #5: Intro & Training (15 min) (0:49)
Week #5 Competition - Intro
Body-weighted Strength Training (20 minutes)
Tuesday: Week 5: Day 2
Alex's Daily Touch (0:26)
Scheduling Recovery in Training (9:06)
Physical Activity #5: My Weekly Recovery Plan
Soccer Skills Drill #5 (10 min)
Cramp Roll & Rhythm Turn Footwork (8:47)
Wednesday: Week 5: Day 3
Alex's Daily Touch (1:48)
Why Mental Health is Important to Athletes (Video) (7:11)
How to Ask for Help (Video) (4:59)
Mental Performance Activity #5: My support network
Soccer Skills Drill #5 (10 min)
Body-weighted Strength Training (20 minutes)
Thursday: Week 5: Day 4
Alex's Daily Touch (0:24)
Travel Nutrition (Video) (2:00)
Supplements (Video) (2:32)
Nutrition Activity #5: Choosing Smart Snacks
Cramp Roll & Rhythm Turn Footwork (8:47)
Soccer Skills Drill #5 (10 min)
Friday: Week 5: Day 5
Meet Alyssa Jefferson - BYU All-American (29:13)
Soccer Skills Drill #5 (10 min)
Body-weighted Strength Training (20 minutes)
Week #5 Skills Drill Submission
Week #5 Competition
Monday: Week 6: Day 1
Alex's Daily Touch (0:17)
Core Values
Healthy Bones (Video) (5:43)
Week 6 Competition - Intro (0:51)
Soccer Skills Drill #6: Intro & Training (15 min) (0:56)
Body-weighted Strength Training (20 minutes)
Tuesday: Week 6: Day 2
Alex's Daily Touch (0:37)
Being Available to Train and Compete (Decreasing Injury and burnout Risk) (9:41)
Soccer Specific Exercises (1:21)
Physical Activity #6: My Training Log
Full Footwork Drill with Speed
Wednesday: Week 6: Day 3
Alex's Daily Touch (0:32)
How Emotions Work For and Against Us (5:06)
Moving Through Defeat (5:04)
Mental Performance Activity #6: Accepting Defeat
Soccer Skills Drill #6 (10 min)
Body-weighted Strength Training (20 minutes)
Thursday: Week 6: Day 4
Meet Elise Flake - Former BYU All-American (24:54)
Alex's Daily Touch (0:41)
Meals, Snacks, and Groceries (Video) (4:20)
Nutrition Activity #6: What's in Your Bag?
Full Footwork Drill with Speed - (10 min)
Soccer Skills Drill #6 (10 min)
Friday: Week 6: Day 5
Week 6 Competition Submission
Week #6 Skills Drill Submission
Ultimate Virtual Soccer Training for Female Athletes Course Survey
Physical Activity #3: Track Daily Well-being
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