Armas Strength and Conditioning

Directions Website

Armas Strength and Conditioning Football Performance Coach

10/21/2026

We’ve made great progress these last 4 months. Can’t wait for my client to be back on the pitch. Stronger and more powerful than ever. 📈📈🙏🏻

09/25/2026

When training your young athletes keep them supervised with a qualified professional. It’s OK to ask questions as you should.

But knowing the facts matters too: appropriately designed strength training is considered safe for youth when it is supervised, progressed properly, and focused on technique first (Faigenbaum et al., 2009).

Strength training can look different at every age. For a 13–14-year-old soccer player, the goal is to build movement quality, body control, strength, confidence, and a foundation for long-term athletic development (Lloyd et al., 2016).

We start with teaching, control, and consistency then gradually add load as the athlete is ready.

09/24/2026

Strength training at 13–14 is about building the foundation to move better, get stronger, and stay more resilient as the game becomes faster and more demanding.

When training:

• Learn movement quality first
• Start with loads they can fully control
• Build strength gradually over time
• Match the training to their current ability, maturity, and sport demands
• Prioritize qualified coaching, supervision, and a safe environment

At this stage, athletes are learning how to produce force, control their bodies, land, decelerate, sprint, change direction, and handle contact. Strength training helps develop those qualities while giving them confidence in what their body can do.

Research shows that properly designed and supervised youth resistance training is considered safe and can improve strength, movement competency, athletic performance, and injury resilience. It does NOT stunt growth. The real concern is poorly supervised training, rushed progression, and poor technique.

We’re building capable, confident athletes for the long term. ⚽️💪

Research:
Faigenbaum et al. (2009). Youth Resistance Training: Updated Position Statement Paper From the NSCA. Journal of Strength & Conditioning Research, 23(S5), S60–S79.
Lloyd et al. (2016). National Strength and Conditioning Association Position Statement on Long-Term Athletic Development. Journal of Strength & Conditioning Research, 30(6), 1491–1509.
Bergeron et al. (2015). International Olympic Committee Consensus Statement on Youth Athletic Development. British Journal of Sports Medicine, 49, 843–851.

Advanced Ankle/Achilles/Knee Injury Prevention Session ⚽️I don’t like using “injury prevention” as if it only refers to ...
09/10/2026

Advanced Ankle/Achilles/Knee Injury Prevention Session ⚽️

I don’t like using “injury prevention” as if it only refers to small, isolated exercises.

Strength training, sprinting, plyometrics, deceleration, and change-of-direction work all help prepare soccer players for the demands of the game.

However, targeted work for the feet, ankles, Achilles, soleus, and knees still has an important place within the program.

Every sprint, landing, and cut sends force from the ground through these areas:

• Running can produce approximately 2–3× body weight in ground-reaction force
• A hard change of direction can produce approximately 2.5× body weight
• Landing forces can reach approximately 3.5–5× body weight
• During high-speed running, the soleus can produce nearly 9× body weight in force

These exercises help build the strength, control, and tissue capacity required to repeatedly absorb, transfer, and produce force.

They also don’t need to be completed in one dedicated “injury prevention” session. They can be incorporated throughout the week as part of warm-ups, strength sessions, field sessions, or short training blocks based on what each player needs.

09/08/2026

🗣️ “I don’t want to get too big.”

Building significant muscle requires years of intentional training and consistently eating enough to grow. A football-specific program builds useful strength without chasing unnecessary size.

👉 DO THIS:
Train 2–3 times per week, prioritize strength and power, and monitor weight gain.

🗣️ “I don’t want to get slower.”

Strength training doesn’t make you slow. Poor programming can. Getting stronger and learning to apply that force quickly can make you more explosive.

👉 DO THIS:
Combine heavy strength exercises with sprints, jumps, and explosive movements. Keep quality high and avoid constantly training through fatigue.

🗣️ “I don’t want to get stiff.”

Lifting through full ranges of motion can improve mobility while making you stronger in the positions football demands.

👉 DO THIS:
Use controlled full-range exercises, train different movement patterns, and include targeted mobility based on your individual needs.

🗣️ “I don’t want to get hurt.”

No program can prevent every injury, but increasing strength, control, and physical capacity can better prepare your body for the demands of football.

👉 DO THIS:
Progress training gradually and strengthen the muscles and tissues commonly used, such as the hamstrings, groin, calves, quads, and hips.

09/04/2026

Why does your foot start shaking during long isometric holds? 🦶

That shaking is often a sign of fatigue and increased neuromuscular demand.

As the muscles responsible for maintaining foot and ankle position begin to fatigue, your nervous system has to continually adjust how it recruits motor units to maintain force. The result? That visible shaking.

This is one reason I love isometrics for building foot and Achilles strength and capacity.

Long-duration isometrics can help us:

• Build tolerance to sustained loading
• Strengthen the foot and ankle musculature
• Load the calf–Achilles complex in a controlled environment
• Improve our ability to maintain force and position under fatigue

Your foot and Achilles have to tolerate thousands of repetitive forces when you run, sprint, cut, and play soccer.

Strength isn’t just about producing force.

It’s also about having the capacity to keep producing it.

That’s why isometrics stay in the program. 🦶⚽️

09/01/2026

Why does your foot start shaking during long isometric holds? 🦶

That shaking is often a sign of fatigue and increased neuromuscular demand.

As the muscles responsible for maintaining foot and ankle position begin to fatigue, your nervous system has to continually adjust how it recruits motor units to maintain force. The result? That visible shaking.

This is one reason I love isometrics for building foot and Achilles strength and capacity.

Long-duration isometrics can help us:

• Build tolerance to sustained loading
• Strengthen the foot and ankle musculature
• Load the calf–Achilles complex in a controlled environment
• Improve our ability to maintain force and position under fatigue

Your foot and Achilles have to tolerate thousands of repetitive forces when you run, sprint, cut, and play soccer.

Strength isn’t just about producing force.

It’s also about having the capacity to keep producing it.

That’s why isometrics stay in the program. 🦶⚽️

06/08/2026

As you increase muscle and strength this off-season continue keeping your body youthful and robust for maximum transfer to the pitch.

06/05/2026

11 months later ACL Return 💪🏻💪🏻⏳

Address

2323 Crown Road
Dallas, TX
75229

Website

Alerts

Be the first to know and let us send you an email when Armas Strength and Conditioning posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category