The FC Durham Academy Strength & Conditioning (S&C) Program promotes player-centered, specialized training in a healthy and inclusive environment for all divisional players (U11–U21) who want to elevate their soccer fitness.

In partnership with Orchard Rehabilitation and Sports Therapy and leveraging CPC’s functional program design, FCD brings over a decade of expertise that has helped train 1,000+ athletes to achieve their goals at the collegiate, professional, and elite levels.

Program Focus

This program is designed to enhance performance, prevent injuries, and maximize overall athletic development. Training includes:

• Speed, Agility & Quickness (SAQ)

• Strength & Endurance

• Plyometric Explosiveness

The program is structured into three key phases:

1. Pre-Season – building peak fitness for competition.

2. In-Season – maintaining conditioning and managing workload.

3. Off-Season – recovery, strength building, and continued development.

Sessions are held 1–2 times per week to align with team schedules.

Program Goals

• Increase Speed & Agility – improve acceleration, deceleration, and change of direction.

• Enhance Strength & Power – build a solid muscular foundation for soccer-specific movements.

• Injury Prevention – prioritize flexibility, mobility, and muscular balance.

• Plyometric Development – improve explosiveness for sprinting, jumping, and bursts of speed.

• Aerobic & Anaerobic Conditioning – optimize endurance for both high-intensity sprints and match recovery.

Monitoring & Evaluation

• Fitness Testing – vertical jump, 20m sprint, and agility T-test conducted pre-season, mid-season, and post-season.

• Individual Adjustments – tailored programming based on progress and injury status.

• Recovery Protocols – focus on sleep, nutrition, and hydration to support long-term performance.