The Dragon Method: Train to Compete Session II

The Dragon Method Description

The Dragon Method is the new advanced programming offered by Capital Soccer Club.  This new programming complements and enhances the experience that a Capital Soccer Club player receives through their own traditional team training and match play.

Program Description

Train to Compete is Capital Soccer Club’s Strength & Conditioning program that specifically focuses on preparing Capital SC players to perform at their optimal level at their team training sessions and matches.  Physical training is an important component of becoming a complete soccer player – the Train to Compete program provides expert coaching in the weight room as well as guidance to players on how to plan their week in order to prepare their body and mind to be at its very best come match day.

Program Details

Each weekly 90-minute class will incorporate dynamic stretching, injury prevention (ankle/knee/hip), core activation, strength training (Olympic lifts and movements), foot speed/acceleration/agility, and conditioning.  Further, the instructors will assign workouts for players to do on their own later in the week and will also provide helpful tips on nutrition. 

Train to Compete is designed as a soccer-specific Strength & Conditioning program – it will not only put players through physically and mentally demanding workouts each week but will educate players on why these workouts and taking care of your body is so important to becoming a complete soccer player.  Every movement in the weight room or meal at the dinner table can be traced to its relevance on the soccer pitch – the Train to Compete program will help players discover and embrace these linkages.   

Program Schedule – Session II

6-Week Program:  One 90-minute Class Per Week with homework conditioning sessions (Choose Either Group A or B)

Group A - Mondays (3/4; 3/11; 3/18; 3/25; 4/1; 4/8)

· Boys: 5:00 – 6:30 PM

· Girls: 6:30 – 8:00 PM

Group B – Wednesdays (3/6; 3/13; 3/20; 3/27; 4/3; 4/10)

· Girls: 5:00 – 6:30 PM

· Boys: 6:30 – 8:00 PM


Montpelier High School

Upstairs Weight Room/Gym


$115 per player


For players U19 through U13 (Birth Year 2006 and older)

Must be a registered Capital Soccer Club player (training players are eligible)


Registration deadline is February 25, 2019

There is limited space in this second session – maximum enrollment of 12 students for each night (12 boys and 12 girls)

Register for Train To Compete Session II here


Lead Instructor – Bill Laidlaw

Assistant Instructor – John Dellipriscoli

Assistant Instructor – Joe Yalicki

Assistant Instructor – Christy McShea


Please contact Director of Player Development, John Dellipriscoli, at