West Ottawa Soccer Club Elite Dryland Training
West Ottawa Soccer Club
Elite Development Strength & Conditioning Program
Pre-Season & In-Season Strength & Conditioning Program
A Direct Partnership Between WOSC and Between The Bumpers Fitness & Physiotherapy
This program is built specifically for West Ottawa Soccer Club Elite Development Program athletes.
It is not open to the public.
It is designed to complement your team’s training and competitive pathway.
Why This Program Matters for WOSC Athletes
As the season progresses:
Sprint speed drops
Fatigue accumulates
Minor hip, groin, and ankle issues appear
Recovery slows
Technical training alone does not prevent this.
Structured in-season strength and conditioning ensures WOSC athletes:
Maintain acceleration and power
Improve deceleration control and change-of-direction strength
Reduce non-contact injury risk (ACL, ankle, hip, groin)
Build total-body strength that transfers directly to match performance
Sustain durability through a long competitive season
This is physical preparation designed to support WOSC’s competitive standard.
Know The Science
Soccer is a multi-directional sport requiring elite levels of speed, agility, aerobic endurance, and reactive strength. Players must possess both explosive short-burst capabilities and sustained cardiovascular output. Repeated sprint ability, change of direction quickness, and landing mechanics are essential for performance and injury prevention—especially in developing pre-collegiate athletes athletes transitioning into higher levels of play.
The best athletes are not only technically sound but physically resilient. Research shows:
● 45% Reduction in ACL Injuries — Neuromuscular training programs reduce ACL injury risk in youth athletes by up to 45%. (Myer et al., 2013)
● Improved Sprint & Agility — Resistance training significantly improves sprint performance and change-of-direction ability in youth soccer players. (Faigenbaum et al., 2009; Chaabene et al., 2020)
● 70% of Injuries Are Preventable — Up to 70% of injuries in elite youth soccer players (ages 13–19) are non-contact and preventable. (Le Gall et al., 2006)
These findings emphasize the need for structured strength & conditioning as a foundational layer athletic development; not just for performance enhancement but as a powerful tool for injury prevention.
Program Details
Start: Week of March 17
End: End of July
Frequency: 2 sessions per week
Duration: 60 minutes
Proposed Training Times:
Tuesdays – 3:30–4:30 PM or 6:00–7:00 PM
Saturdays – 11:00 AM–12:00 PM or 12:00–1:00 PM
Additional time slots may be added based on registration numbers. Summer scheduling may adjust slightly depending on field availability.
*Minimum 25 WOSC athletes required for program launch.
Important Payment Information
Registration secures your athlete’s spot now.
All payments begin March 17 when the program starts.
No charges will be processed before the program launch date/ minimum registration threshold is met.
Investment Options
Option 1 – Pay in Full (Best Value)
$675 + HST
Save 5% compared to two payments
Save 10% compared to three payments
Pre-Register Here:
[PAY IN FULL LINK]
Option 2 – Two Payments
2 payments of $355 + HST
First payment charged March 17
Second payment charged 30 days later
Pre-Register Here:
[TWO PAYMENT LINK]
Option 3 – Three Payments
3 payments of $250 + HST
First payment charged March 17
Second payment charged 30 days later
Third payment charged 60 days later
Pre-Register Here:
[THREE PAYMENT LINK]
For Parents
This program is not about making athletes bulky.
It is about building resilience, power, and long-term durability.
Athletes who are physically prepared maintain performance deeper into the season and reduce injury risk.
For Athletes
If you want:
A faster first step
More confidence in contact
More power late in matches
Fewer nagging injuries
This is where you build it.
Registration is now open for WOSC EDP athletes.
Spots are limited per training group to maintain coaching quality.
Secure your placement before groups fill.
