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Winter Goalie Camp


Who: All athletes 2010 and older 

What: Winter strength and conditioning program 

Where: Gametime sports complex  

When: December 4th– January 31st 

Price: $100 

Early Bird Discount Price:

- By October 12th $80

- By October 31st: $90

Team Discount  Price per Person: $80 (8 or more players)

Optional nights to choose from are Tuesday, Wednesday, or Thursday. This is a one night a week session. We will operate this in 
conjunction with Winter Club Training. You will be given the choice to select what night you prefer during the registration process. There will be NO sessions the week between Christmas and New Years. 


What is RushSanity?


A mix of…. 

  • High-intensity interval training (HIIT) – Cardiorespiratory training
  • Circuit training – Strength training

HIIT has been shown to improve athletic performance.  For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements.  Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high intensity interval training. 

Circuit training is a form of strength training which the individual performs a serious of strength exercises with little rest between stations.  The objective is to maximize the variety of exercises, distributed over a larger muscle mass, using different types of strength training equipment. (bands, medicine balls, kettle bells, tubing etc.) 

What does a typical session look like? 


  • Dynamic warm up to prepare the body for training
  • Proper techniques needed to improve speed mechanics
  • Plyometrics to improve explosiveness
  • Core strengthening for change of direction and energy transfer
  • Age specific strength development ~ Circuits training 
  • Cardiovascular training to enhance muscle endurance ~ HIIT   


Did you know...

If you are consistent in your strength training program, you will achieve an increase in lean muscle mass throughout your body and increase your 
BMR (Basal Metabolic Rate) 

In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest.  


The ACL injury

 Jogging and sprinting put more stress on the hamstring and calves then it does on the quadriceps, creating a muscle imbalance that often leads to knee injuries; so it is very important that a strength training program target those muscles that stabilize the knee.   

Is my child at risk of injury?

  • Repetitive motions are one of the most common causes of muscle imbalances.
  •  For soccer player, imagine how many times you kick the ball with your dominant foot, as opposed to your weaker foot, each day of practice.
  • Extended periods in the sitting position is another red flag.
  • Single sport athletes are also at a higher risk of injury. 

How to reduce the risk of unbalanced muscle development…  

  1. You should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well.  
  2. Develop Joint flexibility
  3. Develop tendon strength before muscle strength
  4. Develop core strength before limb strength

Text to Connect

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The Boss

Camp Director - Alex Riggs

Contact Alex - [email protected]


  • Missouri State University summer camps
  • Columbus Crew Gk summer camp
  • Chicago Fire summer camp
  • Gk1 summer camp
  • Saint Louis FC  camp
  •  Elite Performance Academy
  •  Francis Howell North Gk coach


  • 3 time first team all-MVC GK
  • 2 time All Regional Team
  • MVC Goalkeeper of the year
  • MVC Defensive player of the Year
  • Nominated for the Herman Trophy Award
  • Bill Rowe Male Student Athlete of the Year Award at MSU
  •  Team Captain for 3 years
  • Team MVP for 3 years


  • Columbus Crew
  • Sporting KC
  • Chicago Fire (PDL)
  • Saint Louis FC



901 Caledonia Dr 
O'Fallon, Missouri 63368
Phone : 636-445-2543
Email : [email protected]
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