Capital Sports Performance

Athletic Performance Training, Specializing in:
Soccer Skills and Athletic Development, and Sport Specific Speed, Agility, and Quickness Training

Capital Speed and Performance (CSP) provides top quality structured training programs designed to improve the technical quality and speed of play of our athletes. We realize that club coaches have too much on their hands to provide significant amounts of time for individual attention to the athletes on their team. Through Technical and Speed Training programs offered in small group and individual

Operating as usual

02/21/2021

Super proud of these ladies and @pwsi.brandon.2 for coming in as a finalist in this weekends futsal tournament! Way to go!

12/12/2020

@ahmed.ahmed83 has made his decision. @masonmenssoccer is getting a true baller and I can’t be more proud of him for making the right decision for himself. Time to get back to work! #cspcrew

09/08/2020

HUGE SHOUTOUT to @viktor_mk03 for scoring the game winning PK to help @lmvscsoccer 03Red Boys win the OBGC Capital Cup! Congrats to Coach @bobby6g on a great weekend!

08/17/2020

Footwork Drill focusing on changing direction.

Picture receiving the ball and heading down the line, defender is following you closely so you pull back and play back to where the ball came from.

@dina_abdeen_ shows that being [email protected] use both feet makes you a more unpredictable player 🔥

#cspcrew

08/17/2020

Footwork Drill focusing on changing direction.

Picture receiving the ball and heading down the line, defender is following you closely so you pull back and play back to where the ball came from.

@dina_abdeen_ shows that being [email protected] use both feet makes you a more unpredictable player 🔥

#cspcrew

08/16/2020

This drill is used to create space to adjust the angle of a pass.

Details to think about when passing:
- which foot do I play to?
- what’s my movement after I pass the ball?
- which foot should I use to pass the ball?

This drill seems simple until you add in all of the questions. What we stressed is to play the ball to the outside foot (ie away from the defender). Check away to create a better angle for your teammate to drop the ball off. And finally let the ball come across your body before passing it through, allowing the ball again to stay away from the defender.

Little details make your decisions and the game overall much easier to accomplish.

#cspcrew

08/16/2020

@dina_abdeen_ working on taking the first touch into space and beating the defender at the same time.

While doing this, make sure you use your body weight, instead of just kicking the ball, to help keep the ball with you.

#cspcrew

08/15/2020

Friday Group showing a Great warm up drill to get your touch and body going.

Check away from the defender, receive the ball across your body and focus on playing a weighted pass into your teammates foot away from the defender.

Give the drill a try and tag @csportsperformance

#cspcrew

08/13/2020

In this drill @dina_abdeen_ focuses on Outside of the foot control around a cone alternating feet, check in and then check out into space, focus on first touch then play a driven pass.

#cspcrew

08/12/2020

Capital Sports Performance

08/09/2020

Partner Shooting Drill focusing on movement, touch, and focusing on ball when striking.

Tag a friend who needs help shooting!

#cspcrew

08/05/2020

First Touch ➡️ Change of Direction using the Sole 🤙🏽

Tag someone who needs to learn to dance with the ⚽️

#cspcrew

07/29/2020

*️⃣Small Space Drill *️⃣
Try out this drill using every part of the foot to control the ball. Great to use during a warmup to get your touch ready for practice or gameplay 🤙🏽
#cspcrew

07/28/2020

Why use two touches when you can beat the defender with the first?

▫️Lean your body in the direction you’re going
▫️Keep eyes focused on the ball
▫️ Use your body’s momentum to push the ball into space

Tag someone who needs to focus on their 1️⃣st Touch!

#cspcrew

07/28/2020

Using the outside of the foot to control a ball out of the air to beat a defender is one of the most unexpected skills that can be used.

This skill takes extra focus to make sure the ball does not get stuck under you when trying to push it into space.

Make sure to keep your eye on the ball and try to time the bounce to push the ball away as soon as it hits the ground!

#tag a friend who needs to work on their outside foot!

#cspcrew

07/28/2020

1️⃣ST TOUCH DRILL

Ask any coach what the most important technical skill every top player has to master before anything else and the answer is 1st Touch!

Being able to bring the ball out of the sky with your laces is one of the simplest ways to make sure the touch lands exactly where you want it, no matter where the defenders are around you.

Try this simple drill out and focus on giving the ball the softest possible landing.

#tag a teammate that needs to work on their first touch!

#cspcrew

07/15/2020

Quality work from the morning group. Focus on thoughtful passes and movement off the ball. 🤙🏽 #cspcrew

07/13/2020

If you look at the best players in the world you will notice two things in everything they do. CONSISTENCY and INTENSITY #cspcrew

07/13/2020
07/09/2020

This post from @skysports interview with Ole couldn’t be any more true.
🔹
🔺
“I want to go pro!” “I’m the best on my team I’m definitely going Division 1!”
🔺
🔻
As coaches/trainers we hear this from players all the time. But then why is it when we finally get back to practice after being off for 3 months or so, players come back out of shape and can barely control a pass? 🐸 ☕️ Actions speak louder than words! #cspcrew

07/08/2020

Being able to change directions and still stay calm on the ball is important at the higher levels.

Players that grasp the idea that you have to change speeds to either get away from a defender or to create space will be the players that will demand the ball in the game.

Running fast and playing fast are two different things 🤯

#cspcrew

07/07/2020

Fast footwork drill by @rileyfitzhugh

This drill can be used in an interval form to work on conditioning as well. Ex: 20 seconds work, 15 seconds rest for 3 rounds #cspcrew

07/07/2020

Working with @bellaclark04 on shooting from outside the box. Focus on finding far Upper 90 with pace and a little whip.

Bella is going to have goalies standing and watching in the fall 😂 #cspcrew 🤙🏽

07/07/2020

Fast footwork drill by @rileyfitzhugh

This drill can be used in an interval form to work on conditioning as well. Ex: 20 seconds work, 15 seconds rest for 3 rounds #cspcrew

06/25/2020

The ladies were pinging the ball around in the heat. Great use of body movement to open the field and technique on the passes 🥵🌡

04/30/2020

Running in the Rain

There’s always been something special to me about sprinting in the rain. Maybe it’s that there’s no one else out there, so you can focus on technique without worrying about distractions, almost like a meditation. Or maybe it’s that you know you had the discipline to get out there when other people changed plans due to the weather.

For me it always reminds me of playing in tough matches when I was younger, and how the rain added that little something to make it feel more intense.

Whatever it may be to me, or to you, fitness, mindset, or just wanting to do something, don’t let something small like bad weather stop you from sticking to whatever plan you have! 🤙🏽 #cspcrew

04/30/2020

Sole mastery exercise that is perfect for small space training. Focus on rolling the ball with the area right under where your toes meet your feet. 🤙🏽 #cspcrew

04/29/2020

Not so simple tekkers⚠️

Obviously not going to happen in a game, but In this time of playing no games or team practice, why not have some fun and try out some things to get more comfortable on the ball? 🤷‍♂️

Try this pattern out and send us your best attempt Tag #cspcrew

04/24/2020

@bellaclark04 with another footwork drill from @_nate_weiss_ this time coming from the middle of a forest 😂 👍 #cspcrew

04/07/2020

@bellaclark04 showing off one of @_nate_weiss_ technical drills. Staying home doesn’t mean take a break from your training. This is the perfect time to perfect your technique! 👏 Nice work Bella!!

04/02/2020

❕3 Tricky Turns❕

Try these turns at home to fool your defenders out of their boots 🤣🤙🏽 #cspcrew

04/02/2020
04/01/2020

❕Missing the game😢❕
#csptribe

04/01/2020

❕3 Cone Technical Work❕

Find the rhythm then add speed to your touch!

Give it a shot and tag @carports performance

#csptribe

03/31/2020

❕At Hope Simple Wall Drills❕

These drills are simple to set up, you only need a ball and a wall. Try to work up to 20 of each without any mistakes and watch your touch become next level!

Try them out and be sure to tag us @csportsperformance

Our Story

Capital Sports Performance (CSP) provides top quality structured training programs designed to improve the technical quality and speed of play of our athletes.

We realize that club coaches have too much on their hands to provide significant amounts of time for individual attention to the athletes on their team. Through Technical and Speed Training programs offered for individuals and small groups, we are able to raise their overall level of play technically, mentally, and physically.

We have no affiliation with any clubs or organization, which allows us to focus 100% on the progress of our individuals on their athletic journeys.

This training is meant to be supplemental to the training done at team practice.

CSP programs are open to committed travel/select players starting at age 10 and going through the professional

Videos (show all)

HUGE SHOUTOUT to @viktor_mk03 for scoring the game winning PK to help @lmvscsoccer 03Red Boys win the OBGC Capital Cup! ...
Footwork Drill focusing on changing direction. Picture receiving the ball and heading down the line, defender is followi...
Footwork Drill focusing on changing direction. Picture receiving the ball and heading down the line, defender is followi...
This drill is used to create space to adjust the angle of a pass.Details to think about when passing:- which foot do I p...
@dina_abdeen_ working on taking the first touch into space and beating the defender at the same time. While doing this, ...
Friday Group showing a Great warm up drill to get your touch and body going. Check away from the defender, receive the b...
In this drill @dina_abdeen_ focuses on Outside of the foot control around a cone alternating feet, check in and then che...
Partner Shooting Drill focusing on movement, touch, and focusing on ball when striking. Tag a friend who needs help shoo...
First Touch ➡️ Change of Direction using the Sole 🤙🏽Tag someone who needs to learn to dance with the ⚽️#cspcrew
*️⃣Small Space Drill *️⃣Try out this drill using every part of the foot to control the ball. Great to use during a warmu...
Why use two touches when you can beat the defender with the first? ▫️Lean your body in the direction you’re going▫️Keep ...
Using the outside of the foot to control a ball out of the air to beat a defender is one of the most unexpected skills t...

Location

Address


Ashburn, VA

Opening Hours

Monday 1pm - 5pm
Tuesday 2pm - 7pm
Wednesday 2pm - 7pm
Thursday 2pm - 5pm
Friday 1:30pm - 6pm
Sunday 10am - 2pm

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