BRADENTON, Fla. — The opening training session of Louisville City FC’s 2016 preseason camp was one of the most grueling. Coach James O’Connor and his technical staff opened their camp at IMG Academy with a three-phased 40-minute routine in an indoor gymnasium. Monday’s two-a-day ended with an outdoor practice with the ball at the team’s feet.
“This was our first full activity with everyone present,” O’Connor said. “In order to get to the level we want and to be prepared for every opponent and every match, we have to push our limits and push ourselves further.”
Feel the Burn
The first activities for the 20-man LouCity roster were meant to test and begin building their fitness, stamina and core strength. Everyone began with simple dynamic exercises — including jogging, high-knees, butt-kicks and reverse lunges — but the workload quickly increased.
Circuit 1 required four rounds of kettle-bell waiter carries for 20-feet, mountain climbers and full plank routines.
The more intense Circuits 2-3 pushed the team through a combination of pull-ups, clapping push-ups and standing box jumps before closing with 10 medicine ball slams, eight burpees and a full-flight of suicide sprints.
“I think it was a tough start, but it definitely set the tone,” goalkeeper Scott Goodwin said. “It started exactly the way that coach O’Connor wanted to. It’s to be expected, but I think its fair to say that we are all a little sore. But that’s what preseason is about: Building for the regular season and our first game in Charlotte on March 26.”
All in all, the four-round three-circuit workout lasted just 40 minutes, but the effects had everyone ready for the afternoon’s ball-work on one of IMG Academy’s bermuda-grass fields.
Having a Ball
Monday’s 4 p.m. field session was all in on ball work.
“The afternoon session was all about being able to work under pressure,” O’Connor said. “Whether it is playing and possessing the ball when your body and mind are tired or when a defender is pressing you, you have to be smart with the ball and keep everything under control.
“And, if you can’t keep possession then you better work twice as hard to win it back.”
O’Connor ran his roster through a series of drills while working with the ball. The passing drills featured quick touches, layoffs and forced each other to call for the ball. They also worked while moving full speed in tight spaces — with the key being ball control.
Greg Ranjitsingh and Goodwin — the two goalkeepers — worked on footwork and reflex saves.
“We started with a heavy emphasis on playing balls with our feet,” Goodwin said. “I think its important to crank up your focus a little bit, by doing that when your legs are heavy. We wanted the first session to be confidence building and clean — and it was.
“We got started on the right foot, and now I’m looking forward to the rest of this preseason camp and getting back into the swing of things.”
Looking Ahead
Entering the 2016 preseason this month, Louisville City FC has returned 13 players from the 2015 roster while adding new additions like MLS Cup-winning forward Chandler Hoffman, University of Louisville alumnus Paolo DelPiccolo and University of Kentucky alumnus George Davis IV.
O’Connor and his team will begin training with a two-week camp at the state-of-the-art IMG Academy in Bradenton, Fla., before returning to Louisville for a four-game preseason schedule.
Louisville City FC will begin regular season play on March 26 at Charlotte Independence. LouCity then returns to Louisville Slugger Field on April 2 to host New York Red Bulls II in the home opener, with a special 3 p.m. kickoff.
Fans can stay up to date with all of Louisville City’s breaking news, roster updates and ticketing information by following the Club on Facebook, Twitter and Instagram. Season tickets are available for Louisville City’s historic second season via the Club’s official website.
