OAKTOWN FC Summer Conditioning Program

by Coach Daniel

OAKLAND, Calif.— OAKTOWN FC just wrapped up a two month summer conditioning program in our community. The program consisted of two sessions per week, working with local students-athletes from the East Oakland area. We developed this with the intent to prepare players for competitive play. The primary goals were to develop fitness, foster community, and support players in achieving their long term footballing goals. 

Some of the equipment we used during the program were portable goals (top center), dome cones (bottom center), and small hurdles (left).

Developing Fitness

We started each training session with a five mile run. Afterwards, we moved into thirty minutes of plyometrics and explosive exercises. Lastly, we finished with some technical ball work.

As coaches, we sought to prioritize improvement over specific results. We had players time their runs, and they were asked to record their heart rates once before, during and after the run to track their improvement. Our target heart rate during the run was 140-160 BPM. After the run we hydrated and moved into a rigorous plyometrics and explosive training regiment for thirty minutes. This part of the program was meant to increase speed, agility, balance and strength. With tired legs and being mentally worn from the plyometric training, we then transitioned to technical work. We asked players to push through the fatigue to make optimal decisions, employ meticulous first touch and accurate passing.

Player Wellness

We were grateful to find no serious injuries during the program, besides some very sore muscles. However good hydration, a healthy diet and plenty of sleep had players recovering quickly. We sought to find a balance between pushing physically and avoiding injury. We achieved this by checking in with players throughout the training. We typically had 2-3 coaches who joined in on the runs and maintained communication about any signs of exhaustion like nausea, dizziness, sharp muscle pain or seeing spots. We set expectations to improve every week. Coaches advised against pushing to the point of risking injury and we saw encouraging results.

Results

We had a group of players and coaches that improved their fitness without injury. We at Oaktown FC are very fortunate to work with some of the most talented players in the region who live in the East Oakland area we serve. Some of them will move on and play at their respective clubs and into high school seasons. They will be better prepared physically and mentally for the rigors of competitive play due to the effort they exhibited throughout the OAKTOWN FC summer conditioning program.

Agility, acceleration and explosiveness are all attributes we focused on in the plyometric training portion of our summer program.

Reflecting on COVID-19

We were able to run this conditioning program successfully while adhering to Alameda County COVID guidelines. Working closely with players, parents and coaching staff, we put together protocols that maintained health for all those involved. While adhering to social distancing, parts of the game like joy, creativity, and tactical elements of futbol are missed. However, the threat of COVID will eventually pass. We look forward to enjoying the beautiful game without restrictions in the near future.

East Oakland’s Pride Believes in OAKTOWN FC

OAKLAND, Calif.— OAKTOWN FC host East Oakland’s very own Jonathan “Jonny” Orozco.

Jonathan Orozco has been following Oaktown FC even before he signed for The Oakland Roots. Since the beginning of the formation of OAKTOWN FC, Jonny has been intrigued with the work of OAKTOWN Futbol Club (OTFC). 

Supporting from Afar

Upon arrival, Jonathan watched the community pick up games from the sidelines and chatted with one of the founders of Oaktown FC about the goals, mission, and purpose of Oaktown FC and the East Oakland community. 

Orozco after signing with the Oakland Roots.

Giving Back to the Community

Jonathan was very pleased to see that people from the community were giving back in a positive and productive way through the sport of Futbol. Building community, growing the sport, and having the youth of East Oakland stay active are cornerstones that Jonny and Oaktown FC aligned on its invaluable resource to youth from the same community Jonny grew up in. Orozco noted that he grew up just four blocks from where OAKTOWN FC has their community pickup games in Brookfield Village off of 98th in East Oakland. Orozco stated he would have loved something like this growing up, given that he started playing club soccer at 14, but prior to that only played in the streets.

A Unique Pathway as Inspiration

Jonny’s path is one of inspiration for many youth players coming out of East Oakland. Having attended Madison Park Academy as a middle schooler, and later attending San Lorenzo High School, Orozco went on to play at Las Positas College, a junior college in Livermore, prior to attending and playing for San Francisco State. Throughout his Journey, Orozco admits to not knowing what to do, even taking three years off before getting back on track and finishing up his education while also having the opportunity to play at the Division II level. 

Coach Daniel noted that, given Orozco’s path, “not everyone needs to play for a prestigious club soccer program in order to play in college or even pro. There are many pathways.” This pathway is one that OAKTOWN FC aspires to widen for youth players from East Oakland. 

Orozco captaining San Francisco State University

Orozco’s Message 

While speaking to the group of high school aged players, Orozco touched on the importance of coachability, training, and tactical understanding of futbol as the biggest difference coming from playing in the streets. He also emphasized the importance of having an education, something that Orozco was able to attain through his desire to play soccer. 

As the Oakland Roots 2020 season looks to kick off at the end of the month, Jonny will have an entire club and community of East Oakland rooting for and supporting #98 from inside the stadium, East Oakland, and Brookfield. Orozco is an example of what East Oakland should be proud of. He is East Oakland Pride, “El Orgullo”.