Zach Rockford, Director of Athletic Performance, University of Montana
Full video on Glazier Drive: Maintaining a Healthy Soccer Athlete
OVERVIEW
This video covers a structured strength training framework designed for athletes, with practical guidance on how to progress movements safely and effectively over time — highly applicable for soccer coaches managing players of varying ages and ability levels.
MOVEMENT PATTERNS & PROGRESSIONS
The framework organizes training around foundational movement patterns: squats, hinges, pressing (horizontal and vertical), deadlifts, and rows/pull-ups. Rather than jumping straight to heavy or complex lifts, coaches are encouraged to start athletes on the easiest variation and progress systematically based on competency, not just time.
SQUAT PROGRESSION
Goblet squat (often heels elevated) is the recommended starting point, progressing toward front squat and eventually back squat. Athletes must hit weight standards before advancing. Heels-elevated work helps correct common tendencies to shift onto the toes or heels instead of staying over the midfoot.
TRAINING FREQUENCY MATTERS
How quickly an athlete progresses depends heavily on how often they train the movement. Three sessions per week produces far faster motor learning than once a week. Coaches should factor this into their planning when deciding how long to spend on each variation.
DEADLIFTS & UPPER BODY
Deadlifts begin with the bar above the knee and gradually lower to the floor — some athletes never reach a full floor pull, especially during growth spurts. Upper body pressing starts with planks or light dumbbells before advancing to push-ups and eventually barbell work.
GROWTH SPURTS & ADAPTATION
For high school athletes (roughly ages 12–18), growth spurts can temporarily disrupt movement quality. Coaches should recognize this and regress the program temporarily rather than pushing through poor mechanics.
KEY TAKEAWAY FOR SOCCER COACHES
The goal is building movement competency before adding load or complexity. This framework allows coaches to individualize training for each player — accounting for injury history, age, and current ability — while still progressing everyone in the same systematic direction.