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Home Work Out Videos   

Video #1 - Cap City Toe Touch Series with Abigail Gilmore (Ferris State, Cap City 99 Girls)



Video #2 - Cap City Foundation Series with Abigail Gilmore (Ferris State, Cap City 99 Girls)



Video #3 - Cap City Push Pull Series with Abigail Gilmore (Ferris State, Cap City 99 Girls)



Video #4 - Passing and Receiving Series 1 with Zoe Morse (Virginia, US U20 National Team) and Dani Stephan (MSU, US U20 National Team Camp, Cap City 99 Girls)



Video #5 - Passing and Receiving Series 2 with Zoe Morse (Virginia, US U20 National Team) and Dani Stephan (MSU, US U20 National Team Camp, Cap City 99 Girls)



Video #6 - Passing and Receiving Series 3 with Zoe Morse (Virginia, US U20 National Team) and Dani Stephan (MSU, US U20 National Team Camp, Cap City 99 Girls)



March 16, 2020

We don't have any news to pass along in regards to how the coronavirus and the increasing restrictions on businesses and public gatherings are altering Cap City programing. As it stands, all Cap City programs continue to be suspended until at least April 13th. This would have been the first day of our outdoor Spring Training and is also when we typically hold our annual River Trail Clean-Up. We would still like to hold that event this Spring and are communicating with the City to see what that might look like this year. Obviously, that will remain in flux until everyone knows more about how long we will be quarantining ourselves and practicing social distancing.

In the meantime, however, we wanted to give our Cap City players an opportunity to continue to work on their soccer skills. More importantly, to find a way to encourage them to practice a healthy lifestyle with daily exercise and to spend time outside. To that end, we have created a series of videos that we will be releasing this week. The videos will take players through a short workout that can be repeated as multiple sets to create a 20-30 minute work out. 

Abigail Gilmore of our Cap City 99 team joined coach Dan at The Player Development Academy to run through each of the series. Our current Cap City players can turn on the video and work right along with Abigail. Repeat the series two to three times and you have a fifteen minute work out. We started Abigail with the FIFA 11+ ACL Injury Reduction warm-up which takes about 10 minutes and then followed that with 5 minutes of speed juggling. To complete the session, you can add planks, side planks, push-ups, bodyweight squats, Russian Hamstring Curls or any of several other bodyweight exercises for a complete 30+ minute work out!

Please share videos of your kids completing the sessions or any other creative soccer activities that they come up with! You can share the to our Cap City Athletic 1847 Fans page. We all need some fun, happy thoughts right now, and smiling and laughter have a positive effect on our immune systems!

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Cap City Athletic 1847

PO Box 23206 
Lansing, Michigan 48909

Email Us: [email protected]
Phone : 517-230-8353
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