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The Soccer Off-Season Program Built for Complete Athletic Development

A 16-week, 4-phase training system designed to develop every dimension of your game — speed, strength, stability, and power — so you arrive at pre-season as a more complete, more durable athlete.

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Designed by Dave Boyer, ATC, CSCS · 33+ Years Developing Athletes · Available on the Exercise Innovation Web App

The Off-Season Is Your Biggest Competitive Advantage. Most Players Waste It.

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When the final whistle blows on your season, you have a choice. You can rest, drift, and show up to pre-season scrambling to get back to where you were — or you can use those weeks to become a measurably better athlete.

The off-season is the one window where there are no game pressures, no weekly match cycles, no tactical demands competing for your training time. It’s the period where real, lasting athletic development happens. Where speed improves. Where strength is built from the ground up. Where the stability and movement quality that keeps players healthy all season long gets trained deliberately.

The problem is that most soccer players — at every level — don’t have a system. They train randomly, follow generic programs not built for soccer, or simply do nothing and hope fitness returns quickly when pre-season begins.

Exercise Innovation’s Soccer Off-Season Program changes that.

This is a structured, expert-designed, 16-week training system — organized into four progressive phases — that develops the complete athlete. Not just a fitter version of who you were. A faster, stronger, more stable, and more durable soccer player.

Close-up of a soccer ball on grass at night with a player approaching to kick under stadium floodlights
WHO IT'S FOR

Built for Soccer Players at Every Level

Whether you’re a youth athlete taking your first steps toward serious athletic development, a high school player competing for a starting spot, a college athlete who needs to outperform your competition, or an adult club player who wants to stay healthy and perform at your best year after year — this program was built for you.

The four-phase structure meets athletes where they are and progressively builds from there. The result is a program that works across skill levels, not because it takes shortcuts, but because it follows the real principles of athletic development — principles that apply whether you’re 15 or 35.

This program is for you if:

  • You want to become a faster, stronger, and more stable soccer player
  • You've trained in the off-season before but never followed a structured, phase-based system
  • You want a program designed by an expert who understands the physical demands of soccer — not just general fitness
  • You're serious about arriving at pre-season ahead of the competition, not behind it
  • You want access to a professional-level training program through the Exercise Innovation web app — on your schedule, from anywhere
Program Overview

16 Weeks. 4 Phases. One Complete Athlete.

The Exercise Innovation Soccer Off-Season Program is a 16-week, systematically structured training system divided into four 4-week phases. Each phase builds directly on the last — progressing in complexity, intensity, and sport-specificity — so that your body is continuously adapting and improving from the first session to the last.

The program develops two core training pillars simultaneously: Speed Development and Strength Development. Both pillars run in parallel through all four phases, ensuring that no dimension of your athleticism is left behind.

Program at a Glance:

  • Duration: 16 Weeks
  • Phases: 4 Phases (4 Weeks Each)
  • Training Pillars: Speed Development + Strength Development
  • Who It's For: Youth, High School, College, Club & Adult Soccer Players
  • Where to Access: Exercise Innovation Web App
  • Designed By: Dave Boyer, ATC, CSCS — 33+ Years of Athletic Performance Experience
  • Status: Coming Soon
THE 4 PHASES

A System That Builds on Itself — Phase by Phase

What separates a great training program from a good one isn’t any single exercise or workout. It’s the progression. It’s the way each phase prepares you physically and neurologically for what comes next. That’s the foundation of how this program is structured.

Phase 1 (Weeks 1–4): Foundation

Every elite performance starts with quality movement. Phase 1 focuses on establishing the fundamental movement patterns, flexibility, neuromuscular activation, and base conditioning that make everything in the later phases more effective and far safer.

This phase is about building the right base — not rushing to intensity before your body is ready for it. Players who skip this step get hurt. Players who invest in it perform better throughout the entire 16 weeks.

What this phase develops:

  • Dynamic flexibility and full-range joint mobility
  • Foundational movement quality and motor control
  • Initial plyometric exposure and landing mechanics
  • Base-level speed and linear movement skills
  • Functional balance and stability
  • Core activation and foundational strength endurance
  • Energy system conditioning baseline

Phase 2 (Weeks 5–8): Development

With the foundation established, Phase 2 increases neuromuscular demand and begins developing the functional strength and coordination that directly translate to the soccer field. Single-leg strength, reactive footwork, and movement complexity all increase in this phase.

This is where your training starts to feel unmistakably sport-specific — and where many of the most meaningful early adaptations in speed and strength begin to emerge.

What this phase develops:

  • Neuromuscular activation and reactive training
  • Single-leg and unilateral functional strength
  • Foot speed, lateral quickness, and directional change
  • Dynamic balance under load and movement
  • Core stability through progressively complex patterns
  • Power development through countermovement training
  • Sustained energy system development

Phase 3 (Weeks 9–12): Power & Acceleration

Phase 3 is where the program ramps into full performance mode. Training shifts toward explosive power, acceleration and deceleration mechanics, medicine ball force production, and multi-directional speed patterns that directly mirror what happens during a competitive match.

By this point, your body is primed for high-intensity work. Phase 3 takes full advantage of that readiness to drive significant improvements in on-field speed, power output, and athletic resilience.

What this phase develops:

  • Explosive power and force production
  • Acceleration, deceleration, and change-of-direction mechanics
  • Medicine ball and full-body rotational power
  • Advanced functional and sport-specific movement patterns
  • Speed-specific stability and body control under load
  • High-intensity core activation under athletic demand
  • Peak energy system conditioning

Phase 4 (Weeks 13–16): Peak Performance & Reactivity

Phase 4 brings the entire program to its peak. Training in this final phase is characterized by maximum specificity — reactive agility, chaotic directional changes, heavy-loaded strength movements, and complex plyometric combinations that develop the kind of athleticism that shows up in the most demanding moments of a game.

By the end of Phase 4, you’re not just in shape. You’re trained. You’re ready. And you’re ahead.

What this phase develops:

  • Reactive and unpredictable change of direction
  • Peak-load strength and power through advanced training methods
  • Complex plyometric sequencing and explosive coordination
  • Full-body stability under maximum athletic demand
  • Comprehensive core strength in dynamic athletic positions
  • Sharpened energy system fitness for match-level output
Dave_Boyer
THE COACH BEHIND THE PROGRAM

Designed by One of the Most Experienced Athletic Performance Coaches in the Field

Dave Boyer is the founder of Exercise Innovation and the designer of every program in the Exercise Innovation system — including this one.

With 33+ years of experience as a certified Athletic Trainer (ATC) and Certified Strength and Conditioning Specialist (CSCS), Dave has spent over three decades developing athletes across sports — with a particular depth of experience working with soccer players, from youth athletes recovering from ACL injuries to college competitors chasing starting spots.

His approach is grounded in something that's rare in the fitness industry: a genuine understanding of how the body works, how it breaks down, and how to train it in a way that builds real performance without creating injury risk.

Every phase of this program reflects that experience. Every exercise selection, every progression, every training emphasis — it's built on 33 years of working with real athletes and understanding what actually moves the needle on the soccer field.

Dave Boyer's Credentials:
Athletic Trainer, Certified (ATC)
Certified Strength and Conditioning Specialist (CSCS)
Mental Performance Coach
33+ Years of Athletic Performance Experience
Founder, Exercise Innovation
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THE APP EXPERIENCE

Access Your Program Anytime — Through the Exercise Innovation Web App

The Soccer Off-Season Program will be available through the Exercise Innovation web app — the central hub for all Exercise Innovation training programs. No downloads required. No gym memberships tied to it. Just your program, your schedule, and your progress — accessible from any device, anywhere.

The app brings professional-level athletic programming to players at every level who don’t have access to a private performance coach in their backyard — but deserve that quality of training.

What the app gives you:

  • Full access to the Soccer Off-Season Program across all four phases
  • Clear, structured session-by-session guidance so you always know exactly what to do
  • Access to all Exercise Innovation programs in one place
  • The ability to train on your schedule — at your gym, at home, or wherever you have space
  • A professional training system at a fraction of the cost of in-person coaching

Be the First to Access the Soccer Off-Season Program

The Exercise Innovation Soccer Off-Season Program is coming soon to the Exercise Innovation web app. Waitlist members get first access, early-bird pricing, and direct updates from Coach Dave Boyer as the launch approaches.

If you're serious about your off-season — this is where you start.
Start your Trial Now
No spam. No commitments. First-in-line access when the program goes live.
SOCIAL PROOF

What Athletes and Families Say About Exercise Innovation

"My daughter is a traveling soccer player who tore her ACL. To get her back to playing I scoured the internet for someone to help me. Fortunately, my friend turned me towards Exercise Innovation and Dave Boyer, an ATC, CSCS and Mental Performance coach right in my backyard. Since working with Coach Dave my daughter is more confident and shows increased athleticism post ACL injury. Coach Dave applies the principles of general strength into his program with progression into additional exercise for improved function through stability and balance. He works on her mental ability throughout the session while doing what he refers to as functional exercise to improve my daughter’s speed and agility. Coach Dave is knowledgeable and even explained to me the results of our performance testing which was performed at our Physical Therapy Clinic which has no relationship to Exercise Innovation. I believe that this program my daughter is involved in has been beneficial in her recovery both physically and mentally, I would recommend it to any athlete who is suffering from an ACL injury and wants to get back to 100%. I even have my other daughter involved as a precaution to reduce an ACL injury."
MichelleMother of Soccer Player
"The versatility of the balance board is what really adds value to our clinic. I use it every day for a variety of diagnosis including those involving upper extremity, lower extremity, and back to aide in strength, stability and coordination. It's unique design helps place my patients in a functional position applicable to everyday life."
Keith SlenkCertified Athletic Trainer
"Exercise innovation has been my go to training and rehab place for a few years now. Dave had taught me how functional training is the key to have optimal performance as an athlete. After going through multiple surgeries and having to start over from square one, Dave was the only guy I trusted to get me back to 100%. I leave every workout feeling confident and strong, but most importantly, I understand why every movement has a purpose to it, and how it could benefit me on the field. Exercise innovation is THE place."
Chloe BarnthouseAthlete
"The board was one of the main instruments that significantly improved my balance, strength, and mobility. Its multi-purpose use gives athletes the advantage during training. Not only is the board great for multiple drills, but the durability and mechanisms put this board at a quality level of its own."
Luai FakhouryRochester University Soccer Player
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