Folsom Lake College Women’s Soccer Performance Training | Victory Performance Spring Results

Folsom Lake College Women’s Soccer Performance Training: A More Explosive Spring Season

This spring was a major step forward for our soccer performance program at Victory Performance.

Over a four-month training block, we had the opportunity to work with the Folsom Lake College Women’s Soccer Team through a demanding spring schedule that included five practices per week, four spring games, and consistent strength and power development.

The goal was not simply to add more work to their week. The goal was to help the athletes become more explosive, more reactive, more resilient, and better prepared for the physical demands of college soccer.

To measure that progress, we used a combination of ForceDecks countermovement jump testing and daily wellness monitoring. This allowed us to track both objective performance outputs and how the athletes were responding physically and mentally throughout the spring.

The results showed clear progress.

Across the spring, the team improved average jump height by 3.2%, RSI-modified by 11.2%, and concentric mean power by 15.9%. Those numbers matter because they show the athletes were not just getting stronger — they were producing force faster and expressing that strength more explosively.

Just as important, these improvements happened without a major increase in countermovement depth. In simple terms, the athletes did not need to dip dramatically deeper to jump higher. They became more efficient. That is exactly what we want from a soccer performance training program: better output with cleaner, faster movement.

We also saw positive changes in eccentric qualities. Braking impulse improved by 4.7%, and eccentric peak velocity became approximately 4.9% faster. For soccer athletes, that matters because the sport is filled with high-speed plant, cut, decelerate, and reaccelerate actions. Improving how athletes absorb force is just as important as improving how they produce it.

Our training system this spring combined Triphasic strength methods, complex training, and French contrast progressions. The main strength movements were barbell split squats and trap bar deadlifts, supported by resisted jumps, assisted pogo hops, oscillatory deadlifts, and speed-strength split squat variations. These methods helped train the full force-velocity spectrum: heavy strength, explosive power, reactive stiffness, and high-speed movement.

The wellness data added another important layer. With daily check-ins around readiness, sleep, mood, and how the body felt physically, we were able to better understand how athletes were handling the demands of training and competition. During heavier weeks and game windows, wellness scores gave us context for fatigue, soreness, and recovery. When paired with the ForceDecks data, it helped us make smarter coaching decisions.

Several athletes showed standout improvements.

Lola Ballard, a goalkeeper, improved jump height and reactive strength in ways that directly support explosive repositioning and second-effort saves. Angelina Conant, a midfielder, made strong improvements in power and reactivity, supporting the repeat acceleration and deceleration demands of her position. Josie Reynolds, now one of our coaches and a former Victory Performance athlete, continued to show what long-term athletic development can look like by maintaining elite outputs and improving power across the spring.

That is what separates Victory Performance.

We are not guessing. We are using data, coaching, and a clear training system to help soccer athletes improve the qualities that transfer to the field.

This spring with the Folsom Lake College Women’s Soccer Team showed that athletes can become more explosive, more reactive, and better equipped to handle the physical demands of the game when training is intentional and measurable.

The success of this Folsom Lake College Women’s Soccer Performance Training block reinforces why Victory Performance continues to lead the way in soccer performance training across Northern California.