Our partnership with Optimum Peak Wellness is designed to provide Western WA Surf players with ongoing access to resources that enhance performance, build strength, and support overall wellness.
Starting with a specialized 5-week Strength & Conditioning Program, this collaboration represents a shared commitment to fostering long-term development for youth soccer athletes. Together, we aim to empower our players to reach their full potential both on and off the field.⚡️
Our partnership with Optimum Peak Wellness is designed to provide Western WA Surf players with ongoing access to resources that enhance performance, build strength, and support overall wellness.
Starting with a specialized 5-week Strength & Conditioning Program, this collaboration represents a shared commitment to fostering long-term development for youth soccer athletes. Together, we aim to empower our players to reach their full potential both on and off the field.⚡️
Here’s how it works:
Athletes will undergo testing during the first and last weeks to track their progress and ensure measurable improvements💪
● Who: U11-U12 & U13-U19 groups (mixed gender)
● Group Size: 8 athletes per group
● Frequency: Attend once a week
● Goal: Build strength, agility, and speed while preventing injuries
● Cost: $199 for 5 week program!
🔸Bonus: All participants will have the option to meet with Coach Foster and Coach Luke after the 5-week program has concluded to receive personalized feedback on areas for improvement and discuss strategies for continuing their athletic development.
Spots are limited, so secure your place and get ready to elevate your game!🌟
| TUESDAY
(01/14, 01/21, 01/28, 02/04, 02/11) |
5pm: U11-U12: Beginner Group (mixed) | 6pm: U13-U19: Intermediate Group (mixed) |
| WEDNESDAY
(01/15, 01/22, 01/29, 02/05, 02/12) |
5pm: U11-U12: Beginner Group (mixed) | 6pm: U13-U19: Intermediate Group (mixed) |
| THURSDAY
(01/16, 01/23, 01/30, 02/06, 02/13) |
5pm: U13-U19: Elite Group (Girls) | 6pm: U13-U19: Elite Group (Boys) |
| FRIDAY
(01/17, 01/24, 01/31, 02/07, 02/14) |
5pm: U13-U19: Elite Group (Girls) | 6pm: U13-U19: Elite Group (Boys) |
Strength & Conditioning Programs
Here’s how it works:
Athletes will undergo testing during the first and last weeks to track their progress and ensure measurable improvements💪
● Who: U11-U12 & U13-U19 groups (mixed gender)
● Group Size: 8 athletes per group
● Frequency: Attend once a week
● Goal: Build strength, agility, and speed while preventing injuries
● Cost: $199 for 5 week program!
🔸Bonus: All participants will have the option to meet with Coach Foster and Coach Luke after the 5-week program has concluded to receive personalized feedback on areas for improvement and discuss strategies for continuing their athletic development.
Spots are limited, so secure your place and get ready to elevate your game!🌟
| TUESDAY
(01/14, 01/21, 01/28, 02/04, 02/11) |
5pm: U11-U12: Beginner Group (mixed) | 6pm: U13-U19: Intermediate Group (mixed) |
| WEDNESDAY
(01/15, 01/22, 01/29, 02/05, 02/12) |
5pm: U11-U12: Beginner Group (mixed) | 6pm: U13-U19: Intermediate Group (mixed) |
| THURSDAY
(01/16, 01/23, 01/30, 02/06, 02/13) |
5pm: U13-U19: Elite Group (Girls) | 6pm: U13-U19: Elite Group (Boys) |
| FRIDAY
(01/17, 01/24, 01/31, 02/07, 02/14) |
5pm: U13-U19: Elite Group (Girls) | 6pm: U13-U19: Elite Group (Boys) |
Strength & Conditioning Programs
PROGRAM FOCUS
● Objective: Improve explosive strength to enhance performance in sprints,
jumps, and quick changes in direction.
● Focus: Exercises will target muscle groups critical for soccer players,
such as the quadriceps, hamstrings, glutes, and core, utilizing plyometric
movements and resistance training to build maximum power output.
● Objective: Increase sprinting speed to give athletes an edge in fast-paced
game situations.
● Focus: Drills designed to improve both straight-line sprinting and
acceleration over short distances, focusing on running mechanics, form,
and fast-twitch muscle activation.
● Objective: Improve side-to-side agility, critical for quick directional
changes on the field.
● Focus: Agility ladder drills, cone drills, and resistance band exercises will
help athletes refine footwork and coordination for better lateral movement
and quicker response times during gameplay.
● Objective: Improve the ability to quickly slow down or stop after sprinting
or rapid movement.
● Focus: Controlled braking mechanics through eccentric training, teaching
athletes how to decelerate efficiently to prevent injury and maintain
balance during high-speed changes in movement.
● Objective: Improve an athlete’s first-step quickness and short-distance
acceleration, vital for beating opponents to the ball.
● Focus: Sprint drills, resistance training, and power development exercises
to increase the speed of initial movements and reduce time spent reaching
top speed.
● Objective: Reduce the risk of ACL injuries, one of the most common and
serious injuries in soccer.
● Focus: Strengthening the muscles surrounding the knee—particularly the
hamstrings, quadriceps, and glutes—along with teaching proper landing,
cutting, and deceleration techniques to protect the ACL from excessive
strain during sudden movements.
PROGRAM FOCUS
Power
● Objective: Improve explosive strength to enhance performance in sprints, jumps, and quick changes in direction.
● Focus: Exercises will target muscle groups critical for soccer players, such as the quadriceps, hamstrings, glutes, and core, utilizing plyometric movements and resistance training to build maximum power output.
Speed
● Objective: Increase sprinting speed to give athletes an edge in fast-paced game situations.
● Focus: Drills designed to improve both straight-line sprinting and acceleration over short distances, focusing on running mechanics, form, and fast-twitch muscle activation.
Lateral Movement
● Objective: Improve side-to-side agility, critical for quick directional changes on the field.
● Focus: Agility ladder drills, cone drills, and resistance band exercises will help athletes refine footwork and coordination for better lateral movement and quicker response times during gameplay.
Deceleration
● Objective: Improve the ability to quickly slow down or stop after sprinting or rapid movement.
● Focus: Controlled braking mechanics through eccentric training, teaching athletes how to decelerate efficiently to prevent injury and maintain balance during high-speed changes in movement.
Acceleration
● Objective: Improve an athlete’s first-step quickness and short-distance acceleration, vital for beating opponents to the ball.
● Focus: Sprint drills, resistance training, and power development exercises to increase the speed of initial movements and reduce time spent reaching top speed.
ACL Prevention
● Objective: Reduce the risk of ACL injuries, one of the most common and serious injuries in soccer.
● Focus: Strengthening the muscles surrounding the knee—particularly the hamstrings, quadriceps, and glutes—along with teaching proper landing, cutting, and deceleration techniques to protect the ACL from excessive strain during sudden movements.
BIOS
Luke, owner of Optimum Peak Wellness, has worked in the fitness industry for over 8 years,
establishing himself as a professional trainer through his unique training approach and natural ability to motivate the people around him. The foundation of becoming a seasoned fitness professional stems from his experience working as a rehab specialist at Lake Washington Physical Therapy, and time spent as a Master Trainer at both Gold’s Gym and 24 Hour Fitness, Highlighting the unique opportunity to provide coaching for professional NFL athletes at Ford Sports Performance. Luke also graduated from Western Washington University with a BS degree in Kinesiology, Pre-Physical Therapy. With the culmination of practical and educational experience, Luke believes that he can build a sturdy foundation of physical fitness and well-being based on realistic and sustainable life choices. Regardless of where you are in your personal journey Luke’s goal is to be there each step of the way.
Influenced by personal weight loss and sports experiences, Foster became driven to 
guide others in their fitness journeys. With a B.S. in Kinesiology and a focus on pre-Physical Therapy, he aided athletes in resuming sports during his time at Prime Sports Institute. With 4 years of training under his belt, Foster excels in injury prevention and enhancing strength via functional movement. Seeking strength, efficiency, and injury prevention? Foster’s got you covered!