soccer |ˈsäkər|

a game played by two teams of eleven players with a round ball that may not be touched with the hands or arms during play except by the goalkeepers. The object of the game is to score goals by kicking or heading the ball into the opponents' goal.

Target Group

Training Focus

EFS Performance Solutions

The EFS Matrix of Scientific Training Components (Primary Skills for Soccer):

In pursuit of maximizing athletic ability, there are almost an infinite number of possible sports training and fitness areas to work on.  In addition to this complication, there is not an infinite amount of time to train these numerous areas, and recovery is essential to improvement. For younger athletes, proper stimulation with adequate nutrition and rest will create a thriving state. For older athletes, after targeted breakdown (proper stimulation), sound nutrition, and then rest, the goal should be to attain a naturally anabolic (or building) state. Because of the mature endocrine system of prep and elite athletes, an anabolic state is attainable when pursued in a prudent manner. In summary, focusing on the most essential areas is crucial to maximizing training effectiveness and sports performance. In the diagram below we have identified a key list of primary skills and scientific training components based on their level of importance to the sport of soccer.

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As SAQ (speed, agility & quickness) specialists we believe you will find this information informative, especially if you have an interest in attaining peak performance for soccer.

Players from various age groups have reached athletic potential thought previously unattainable after using The EFS Training System and EFS performance solutions. The physical transformation and confidence boost has enabled them to play and operate at a much higher level both on and off the field.

Because soccer players face many challenges in their quest to reach maximum potential, we have created a guide to better prepare and equip them for this dynamic sport. In this guide, we have provided an analysis of the challenges they face, the windows of opportunity that exist and the solutions we provide for soccer athletes at various levels. 

Youth Level (Ages 7-13)

Challenges: Youth soccer players usually begin by playing in a recreation league or even at school. Here, some of the most basic athletic instincts are tested and often further developed. These include aggressiveness, following and tracking a ball, kicking, intercepting an opponent and managing angles.  It isn't too long before these youngsters begin to pick up and demonstrate complex (or integrated) skills and concepts such as teamwork, passing, and positions. Because the nervous system at this age is fresh (largely untrained and still developing), high dexterity and high coordination oriented  movements can prove challenging and even frustrating (for the player, parent and coach). While a youngster may have a general idea of how to pass, shoot, or intercept an opponent, doing so accurately and reliably requires greater neural connectivity and limb control.

Window of Opportunity: During these years, the nervous system (which governs limb coordination) is laying a foundation for the future, thus creating a crucial but limited and window time, in which it is very impressionable.  EFS's neural-motor training helps make learning and eventually mastering these field skills easier. High coordination and high speed movements are more easily assimilated for athletes who use the EFS System and Performance solutions during these years. The outcome is enhanced neuromuscular synchronization, greater limb control and ultimately confidence. The EFS System drills and exercises lay a foundation of greater neural connectivity which (if reinforced enough) will impact them for the rest of their lives.

Prep Level (High school years)

Challenges: At the Prep Level, high school and club participation begin to compete with each other, offering more playing opportunities, but also intensifying the competition especially for club and academy players. Skill levels rise while players attempt to mimic elite-level stars and occasionally (for brief intervals) even resemble them, if that were possible. It is at this time that skill development can become stunted (for some players more than others, but still impacting all in one way or another). While most players are now becoming proficient at passing, dribbling, and shooting, etc... the limiting factor here becomes what some coaches call the "micro-metrics" of the game. Micro-metrics are the building blocks on which an athlete maximizes his or her field skills and ultimately achieves peak performance. At EFS we call them "primary skills". While the thought of playing and eventually thriving in college soccer (JC or 4 year) runs high for most Prep level players, the reality of it happening will be heavily influenced by the proficiency of their "micro-metrics", or as we we call them: Primary skills.

If one is lacking here, areas such as power (speed and strength), lateral movement, foot quickness & agility and injury risk become real limiting factors for the high school futbol athlete.

Window of Opportunity:  The good thing about primary skills (or micro-metrics), is that they can be much more easily measured than field skills. The progress one makes in this area, is more easily traceable to the routine they were following.  Furthermore, The EFS System focuses heavily upon testing and measurement to gauge the effectiveness of our sports performance solutions. Our training system and performance solutions were specifically created to equip athletes to be able to execute their field skills at a supra-maximal level. As a result, Prep level players who use our system become more highly tuned in the areas of speed, reaction, foot quickness & agility and power. This translates to an enhanced playing experience and a situation where Prep level players start resembling Elite level players.

Elite Level (College and Professional)

Challenges: Elite level soccer players are playing for a university or a college team, or perhaps a professional team. Their many years of exhaustive practice have sharpened their ball handling and positional skills to a fine point. Limited by a finite number of hours to practice and train each day, these players risk over-training if their planning is unwise and training is inefficient. Furthermore, they won't be as affective, or even noticed if they are lacking speed, quickness, agility or endurance. Elite soccer players must spend their practice and training time wisely in order to maximize gains and avoid wasteful experimentation or even catabolism (excessive breakdown).

Window of Opportunity: At the Elite level, a slight edge in the primary skills (such as reaction, speed, quickness or leg power) can yield an overwhelming victory for those who seek to acquire this advantage wisely. The Proven EFS System and performance solutions are so effective and reliable at gaining this edge, that it can be the difference between starting and sitting the bench, consistency and inconsistency, winning and losing, and ultimately success and failure for elite level players.

Soccer players who use the The EFS System or EFS performance solutions, improve in testing and practical application.

Because the EFS system is proven effective, they score higher for speed, quickness, and vertical jump testing. There is no wasteful experimentation, guessing game, or trial and error. The time saved from training more efficiently with The EFS System, allows soccer players to spend more time practicing field skills such as ball handling, defending, shooting, passing and striking the goal. Their field skills are now working from a more solid foundation of primary skills (As illustrated in the The EFS Peak Performance Pyramid), which yields much greater playing potential. 

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The EFS Peak Performance Pyramid (EPPP)

Field skills such as dribbling, passing, trapping, shooting, and positional responsibilities are only maximized when built on a solid foundation of primary skills that are rooted in exercise physiology and sports science. Like a pyramid, the wider and more solid the foundation, the higher the peak can be. See immediately below (The EFS Peak Performance Pyramid) for a visualization of this principle.

The EFS Speed, Quickness, Agility & Jump Training System

Average participants using this EFS System improve foot quickness and agility scores by 20-40%, reduce 40yd and other speed times by 2-5 tenths, and increase vertical jump score by 2-5".

Applied Benefits

Soccer players who prepare with the EFS Speed & Quickness and Jump System are better able to react on the field, to a ball, or an opponent while executing their field skills. Kicking power is also impacted when soccer players use the EFS System. They enhance their ability to make a big plays with greater speed and and stop opponents with much better reaction. The result is fewer mistakes, better skill execution and greater confidence.  The countless "almosts" become "I cans". Performance levels surge and confidence levels flourish.

Expected Results

The EFS Sports Strength Program

Participants using EFS strength programs have been known to improve strength by 20-30% for the Beginners program and 40-50% for the Advanced program.

EFS AST (Applied Sports Training)

Testing as well as applied outcomes (or field performances) are the primary success indicators for EFS AST.  Athletes using this EFS Applied Sports Training usually participate in private lessons, paired training or team training programs.

Where we are

EFS Training Facility

1077 Dell Ave

Campbell, CA 95008


Contact US

Phone: (408) 370-9980



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