TUSA Thought Leadership

Dominate Soccer This Pre-Season

Mon, 30 Mar 2026 19:49:55 GMT

Don’t Just Show Up—Dominate Soccer This Pre-Season

Getting ready for the upcoming season is about more than just showing up in shape. Soccer is a fast, explosive, repeat-effort sport. Players need to be able to sprint, recover, change direction, and do it again, without breaking down as fatigue sets in.

The athletes who handle pre-season best usually are not starting when pre-season begins. They come in with a plan. Building sprint capacity, improving sprint technique, preparing the body for the demands of the game, and staying consistent with training can give players a real advantage before the season even starts.

This is exactly why registering for the FAST Pre-Season Performance Camp matters, it gives players a structured way to build the speed, strength, movement quality, and repeat-effort capacity this article shows are essential before the season begins.

Building Sprint Capacity for Soccer

Sprint capacity is your ability to perform repeated sprints during a game or tryout. Soccer demands quick bursts of speed over and over again. Improving sprint capacity means you can run close to top speed multiple times without a major drop-off in speed or output.

This is not just about being fast one time. It is about building the ability to repeat high-intensity efforts and recover well enough to do it again.

To build sprint capacity, use Repeat Sprint Ability workouts like we do at FAST Athletics . For example:

Sprint 10–20 yards at full speed, then slow down gradually after the sprint
Walk back to the start for recovery
Repeat 6–10 times with 30–45 seconds rest between sprints

Do this 2–3 times per week and gradually increase the number of sprints over time. This helps prepare your body for the demands of a soccer game or a long tryout day.

Improving Sprint Technique for Better Speed and Efficiency

Sprint technique is how you run, your posture, foot placement, arm action, and timing. Good technique helps you reach top speed faster and use less energy while doing it. That means you can sprint more efficiently, recover quicker, and stay more dangerous as the session or match goes on.

Key points to focus on:

Keep a low body angle early to create forward drive
Focus on low foot recovery so you do not over-reach
Stay long with your arm action straight forward, not across your body
As you approach top speed, let your body gradually become more upright
Stay powerful in your strides and turn your legs over fast
Strike the ground cleanly with the balls of your feet
Stay relaxed at top speed and do not fight against your own body

Practicing sprint drills like A-skips and bounding can help improve form. You can also film yourself running, as we do at FAST Athletics , to identify technical areas that need work.

Better technique reduces wasted energy and helps players reach breakaway speed more effectively.

Injury Prevention Through Movement and Strength Training

One of the biggest mistakes athletes make is waiting until team training to expose their body to sprinting, cutting, decelerating, and repeated high-intensity movement. When the body is not prepared for those demands, injury risk goes up.

As muscles fatigue, joints and tendons take on more stress. That can lead to strains, sprains, or other avoidable issues.

Strength training helps protect the body by improving the muscles’ ability to absorb force, stabilize joints, and control movement. Instead of relying on bones, joints, and tendons alone, trained muscles help handle the impact of sprinting, stopping, landing, and changing direction.

Strength work also improves how the nervous system responds during movement. A more prepared nervous system helps the body stabilize faster and react better under stress, especially around the knees, ankles, and shoulders.

You can use strength and movement work as part of your warm-up progression:

Start with squat and lunge holds and slower deep muscle movements to activate muscles and tendons without impact
Progress to A-skips, low bouncing, and dynamic movement to prepare the body to be more reactive
Finish with plyometric drills like tuck jumps and bounding to improve reactivity and ground force handling

These same ideas can also be used in cool downs after training or games to restore movement quality and re-activate ranges of motion that may have been affected by fatigue or contact.

Consistency in Training

Consistency is one of the biggest factors in long-term development and short-term performance. Players who train with purpose over time are better prepared for an intense season than players who wait and try to rush the process right before the first week of games.

Following a structured yearly calendar helps athletes build, adapt, and peak at the right times.

A simple approach can look like this:

Off-Season: Aim for 2–3 training sessions per week. This is the best time to focus on strength, speed, and explosivity.

Pre-Season: Maintain 2 training sessions per week. This is where players start sharpening what they built in the off-season and preparing for the specific demands ahead.

In-Season: As match demands increase, shift to 1 training session per week once high-intensity games begin. This helps maintain speed and strength while allowing for recovery and performance.

Having a yearly plan also helps athletes stay committed to development. When players pull back too much on speed and strength training, it becomes harder to rebuild that momentum later. In many cases, they return behind where they were.

Below is an example of how you can schedule your athletes' year-round training calendar. This shows what times of the year the athlete wants to peak, this means volume is low and intensity is high. We can use this information to better assess training frequency, intensities and volume.

Mindset, Nutrition, and Hydration Tips

Physical preparation matters, but so does how you show up mentally and how well you fuel your body.

Your mindset can affect your performance more than many athletes realize. Before the season starts, identify a few focus points. What do you want to do well? If you make a mistake during the session, take a breath, reset, and move on. The best players are not perfect—they recover quickly and stay focused on the next action.

Nutrition should stay simple and intentional.

About 5 hours before training or games, eat a balanced meal with protein, carbs, and fat
About 2 hours before, shift more toward carbs
About 1 hour before, keep it mostly carbs with little fat or protein
About 10 minutes before, use a quick glucose source like applesauce or a sports drink
During breaks, continue using easy carbs if needed to maintain energy

Hydration should be steady throughout the day. Drink water consistently before and during training or games. Save sugary drinks for quick energy when needed during breaks.

Take Pre-Season Training Seriously

Soccer pre-season is not just about getting active again. It is about preparing for the actual demands of the game.

Being in decent shape is not the same as being ready to sprint repeatedly, recover quickly, move efficiently, and hold your level as fatigue builds. Players who take pre-season seriously give themselves an advantage before the season even begins.

Building sprint capacity, improving sprint mechanics, preparing the body through strength training, and staying consistent with your schedule can all help you perform better and stay healthier as the season approaches.

If you want to be ready when the moment comes, do not wait for pre-season to start your preparation

Ready to Prepare the Right Way?

If you want a structured program to help you prepare for the upcoming soccer season, consider joining a training group that focuses on speed, strength, and movement quality. At FAST Athletics , we build programs designed to help soccer players improve sprint ability, develop strength, and prepare for the real demands of the game.

The goal is simple: show up fast, strong, confident, and ready to perform.

Vote For Coach Jake Borash

Mon, 23 Mar 2026 13:13:10 GMT

T-Mobile Fiber Home Internet Supports Tonka United Soccer Association This Spring 2026 Season

Tonka United Soccer Association is proud to share that T-Mobile Fiber Home Internet is supporting our club during the Spring 2026 season.

As part of T-Mobile Fiber’s ongoing commitment to youth sports and the communities they serve, they are also leading the T-Mobile Fiber Coach of the Year campaign — a national initiative designed to celebrate the coaches who make a lasting impact through leadership, encouragement, and a player-first approach.

This program recognizes the dedicated individuals who inspire young athletes, lead by example, and help create positive experiences both on and off the field.

Tonka United Soccer Association has nominated Director of Coach Jake Borash to represent our community in this national contest. Now, families, players, supporters, and community members have the opportunity to help Coach Jake stand out among nominees from leagues across the country.

The selected Coach of the Year will receive a $2,000 prize, making this a meaningful opportunity to recognize the important role coaches play in youth development and community sports.

We encourage our Tonka United community to show its support by casting a vote before the deadline.

Vote for Tonka United Soccer Association’s nominated coach by May 10, 2026:
T-Mobile Fiber Coach of the Year

We are grateful for T-Mobile Fiber Home Internet’s support of youth sports and for helping spotlight the coaches who give so much to our players and families each season.

Tonka United LIVE FAQ: 2026–27 Age Group Changes

Wed, 04 Feb 2026 02:28:58 GMT

Author: Tonka United Administration

Tonka United LIVE FAQ: 2026–27 Tryout Age Group Changes, US Soccer & US Club Soccer Update

Minnetonka, MN — Tonka United Soccer Association has released a LIVE FAQ resource to help families navigate upcoming nationwide changes to youth soccer age group determination, set to take effect beginning with July 2026 tryouts for the upcoming 2026–27 season.

The update reflects a coordinated shift by the governing bodies of US Youth Soccer (USYS), US Club Soccer , and AYSO toward a school-year (seasonal-year) age cycle, moving from the long-standing January 1–December 31 birth-year system to an August 1–July 31 alignment. Tonka United’s goal is simple: provide clarity, transparency, and continuity for every player and family during this transition.

What’s Changing and When

Beginning with the 2026–27 registration year, age groups across major U.S. youth soccer platforms will be determined using a seasonal-year model (Aug 1–July 31). The 2025–26 season remains unchanged, continuing under the current birth-year format.

For Tonka United families, this means:

All July 2026 tryouts (U8–U19) will follow the new age group classification.
Updated age charts, information sessions, and cross-group training opportunities will be provided well in advance.

This shift is designed to better align soccer teams with school grade groupings, reduce “trapped player” scenarios, and support long-term player development.

Why the Change Is Happening

The move to an August 1 cut-off was developed through national collaboration among youth soccer’s largest governing bodies and informed by extensive community feedback. The goal is to:

Better align soccer age groups with school-year cohorts
Reduce large age gaps within teams
Minimize cases where players are forced to “play up” or become disconnected from classmates and teammates

Tonka United, governed locally through leagues aligned with US Club Soccer and Twin Cities Soccer Leagues (TCSL), will implement this change as part of the national rollout.

Tryout Windows for July 2026

Tonka United will host tryouts across two main windows:

U8–U12: Opening Monday, July 13, 2026 (Monday–Thursday, various times)
U13–U19: Opening Saturday, July 25, 2026 (Saturday–Tuesday, various times)

Specific dates, locations, team plans, and registration details will be released in Spring 2026 via the club’s newsletter, social media, and official communication channels.

Supporting Players Through the Transition

Tonka United recognizes that age group changes can raise important questions about team continuity, friendships, and development pathways. The club is taking a proactive approach by:

Hosting in-person and virtual family information sessions in Spring 2026
Offering cross-group training opportunities starting in February 2026
Working closely with coaches to maintain competitive rosters and positive team environments

These steps are designed to help players build familiarity with potential new teammates and coaches before tryouts, ensuring a smooth and confident transition into the new season.

What This Means for Player Development

Tonka United’s development model is built around full-time professional coaching staff, game-realistic training, and holistic player support. The new alignment is seen as an opportunity to:

Keep players grouped by similar age, maturity, and school grade
Extend development time in key game formats
Support technical, tactical, social, and emotional growth

In short, the club’s focus remains on long-term player success, not short-term placement.

Rec, Camps, and Youth Programs

Recreation Soccer : Rec programs will continue to be organized by school grade for now.
Camps/Clinics , Tonka Juniors , and Pre-Comp : These programs will align with the new 2026–27 age matrix for players ages 3–18+.

Any future updates to Rec alignment will be communicated clearly and well in advance.

Stay Connected

Tonka United’s LIVE FAQ will remain updated as leagues and governing bodies release final guidance leading into July tryouts. Families are encouraged to review the resource regularly and reach out with questions.

�� Questions? Contact us anytime at info@tonkaunited.org or Join Our Newsletter

With transparency, planning, and a shared commitment to development, Tonka United is proud to lead families confidently into the 2026–27 season and beyond.

Spring/Summer 2026 Recreation Season

Wed, 04 Feb 2026 01:57:48 GMT

Author: Sean Downey

Tonka United Soccer Kicks Off Spring/Summer 2026 Recreation Season

Now with Expanded Development Opportunities!

Minnetonka, MN — Tonka United Soccer is excited to announce the launch of its reimagined Spring/Summer 2026 Recreation Soccer season, offering players from Pre-K through High School an outstanding community-focused soccer experience centered on fun, connection, and skill growth.

This nine-week season runs April 27 – June 27 and continues Tonka United’s longtime tradition of inclusive, volunteer-powered programming that brings families together on and off the pitch.

Two Ways to Play — Same Great Season

Recreation League (Rec League)

Tonka United’s classic Recreation League provides players of all ages with weekly games coached by dedicated Volunteer Parent Coaches, with teams formed by current school-year grade and gender. The focus is on fun, teamwork, inclusion, and building community, the hallmarks of the Tonka United experience.

Recreation League + Recreational Development Program (RDP)

For families seeking more structured growth without the full competitive commitment, the BRAND NEW Recreational Development Program (RDP) offers enhanced development integrated directly into the Rec League season.

RDP includes:

4–5 additional training sessions led by US Soccer licensed Staff Coaches
Increased touches on the ball and skill-building opportunities
A clear pathway toward Pre-Competitive and Competitive programs
All training scheduled around weekly Rec League games
Same team and schedule — players stay with friends and teammates throughout the season

“Two Ways to Play. One League. More Choice.” — that’s the promise of RDP, delivering professional coaching paired with a community-first soccer experience for players ready to grow.

Why This Season Matters

Spring/Summer Rec Soccer brings:

Engaging game-day experiences across age groups
Optional elevated skill development through RDP
Opportunities for beginner players to get comfortable with the game
A welcoming environment that emphasizes learning, friendship, and fun

In addition, Tonka United continues to offer tailored options like Tonka Juniors for younger players and pathways into Pre-Competitive and Competitive Team programming for families looking to expand their player’s journey.

Get Involved & Register Today

Registration is open now — secure your spot before sessions fill.
Early-bird and multi-player discounts are available.
A volunteer deposit supports the club’s community-run model (refunds provided when volunteer shifts are completed).

Interested in becoming a Youth Soccer Staff Coach?
Tonka United is actively seeking passionate coaches to help lead our Recreational Development Program (RDP) and support player growth across our community. Learn more about current opportunities and apply by visiting our Careers Page .

Whether your child is just starting out or eager to build skills and confidence, the 2026 Spring/Summer season offers something for every player and family.

Visit the Spring/Summer Rec League and RDP pages to learn more, and join us for a summer of soccer, growth, and community!

How Speed Training Helps Your Conditioning

Wed, 28 Jan 2026 18:52:07 GMT

Author: Jayme Pantekoek

How Speed Training Helps Your Conditioning

But here’s the truth: soccer isn’t an endurance jog, it’s a speed game played repeatedly over 60-90 minutes. And when you understand that, speed training suddenly becomes one of the most effective conditioning tools available.

Why the Game Gets Easier When You Get Faster

Soccer is typically played at about 70–75% of a player’s maximum speed . That doesn’t change whether you’re a youth player or a professional. What does change is how fast that 75% actually is.

Let’s break it down simply.

If a player’s top speed is 16 MPH, then their sustainable game speed (75%) is about 12 MPH. Now take another player who trains speed properly and raises their top speed to 20 MPH. That same 75% effort is now 15 MPH.

Both players are working at the same relative intensity, but one is covering more ground, closing space faster, and doing it with less strain on their system.

This is why coaches often say certain players “look effortless.” They aren’t working less, they’re just faster.

Speed Training Is a 2-for-1 Investment

This is where speed training becomes incredibly powerful. When you improve your top-end speed, you aren’t just getting faster—you’re simultaneously improving your conditioning. It’s a true two-for-one benefit. Rather than dividing training into separate “speed days” and “conditioning days,” speed training raises your performance ceiling while lowering the overall metabolic cost of playing the game. As your maximum speed increases, the demands of game speed feel easier, fatigue sets in less, recovery between sprints improves, and you’re able to maintain higher intensity deeper into matches.

In other words, you improve your conditioning without piling on extra mileage or subjecting your body to unnecessary high-volume impacts.

Why Speed Training Matches the Heart Rate Demands of Soccer

One misconception in soccer conditioning is assuming that steady-state cardio prepares you for match play. It doesn’t. In a real game, heart rate is constantly changing—it spikes during sprints, drops during jogs or walking, and then spikes again moments later. Soccer is a repeated cycle of explosion, recovery, and explosion again.

FAST Athletic's soccer specific speed training mirrors this demand perfectly. When you sprint at high intensity and allow proper recovery, your heart rate rises just like it does in a match, your body learns to recover more quickly between efforts, and your nervous system becomes more efficient at handling repeated high-intensity work. This ability to recover rapidly between sprints is what true soccer fitness looks like.

Steady-state cardio keeps heart rate relatively flat, but soccer demands peaks and valleys. If you don’t train the valleys, you won’t be able to survive the peaks.

Speed Is What Creates Big Plays

There will always be moments in a match when a player must reach absolute top speed, and those moments often decide the outcome and lead to really big plays.

Chasing down a through ball, tracking back defensively, pressing to force a turnover, or breakaways all demand true top-end speed. When speed shows up, it usually shows up when it matters most. The faster athlete arrives first, wins more 1v1’s, creates separation, and turns 50/50 situations into clear advantages. Speed isn’t just about looking fast, it’s about changing the game.

Conditioning for Soccer, Supported by Speed Training

If you want to last longer in matches, the goal isn’t simply to do more work, it’s to become a more capable athlete.

Speed training supports conditioning by raising your top gear, which makes game speed easier to sustain over long periods of time. It improves your ability to repeat high-intensity sprints, helps your heart adapt to the real demands of match play, and allows you to recover more efficiently between efforts. At the same time, it creates more high-impact moments on the field, where speed directly influences performance.

The takeaway is simple: faster players don’t just run more, they run faster with less effort. When the game feels easier, you don’t just survive the full 60-90 minutes, you play it better.

Train Faster. Play Longer. Perform Better.

If you’re ready to turn speed into your competitive advantage, FAST Athletics is where it starts. Their proven performance training programs focus on developing top-end speed, repeated sprint ability, and real-game conditioning that translates directly to match performance.

Whether you’re a youth player building your foundation or a competitive athlete chasing the next level, FAST Athletics provides the coaching, structure, and environment to help you move faster, recover quicker, and dominate late in games.

Learn more and start training with FAST Athletics today!