In Episode 4 of the iATAC Soccer Podcast, we’re joined by Joey Harty, Director of Sports Performance and Science at Sporting Kansas City. With over a decade of experience helping athletes, from academy prospects to MLS professionals, Joey specializes in optimizing performance.
In this conversation with Michael Wright and Chris Martinez, Joey explains how smart, age-appropriate training and recovery strategies can dramatically shape a player’s long-term development. He shares practical insights on movement, strength, nutrition, sleep, and how to build performance—even without access to a gym.
What You’ll Learn in This Episode
⚽ The difference between chronological, biological, and training age—and why it matters in youth development.
⚽ How young players can build strength and speed at home or on the field with minimal equipment.
⚽ A step-by-step look at warm-up routines used in MLS—and how to adapt them for younger athletes.
⚽ The essential role of recovery, hydration, and sleep in staying healthy and consistently improving.
Whether you’re a young player chasing big goals or a parent or coach supporting the journey, this episode offers the blueprint to train smarter, recover better, and build long-term success.
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What Will You Discover in This Episode?
- Can a player really improve performance through online training—without access to a gym?
- How to develop speed, acceleration, and change of direction… even in small spaces.
- When should young athletes start strength training—and why waiting too long could hold them back?
- What to do if you don’t have weights, machines, or fancy facilities—but still want to get stronger.
- The pre-training routine pro athletes use—and how to adapt it for younger players.
- The truth about nutrition and what to eat before and after a game to perform at your best.
- How much does hydration really affect your performance—and how to know if you’re doing it wrong?
- The key movements and exercises every player should master to gain control of their body on the field.
- How elite players recover between games in high-intensity tournaments (hint: ice isn’t everything).
- Why training strength, mobility, and habits from a young age sets you up—for life.
This episode is packed with real tools, clear insights, and practical strategies you can start using today. If you want to perform better and take care of your body like a pro—don’t miss it.
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Introduction [0:00]
- Chris Martinez and Michael Wright introduce Joey Harty, Director of Sports Performance and Science at Sporting Kansas City.
- Joey shares insights from years of experience with MLS, academy, and youth players, offering a deep dive into performance, injury prevention, and player optimization.
Can Online Training Really Work? [3:00]
- Joey confirms that remote coaching with the right structure and progressions can lead to measurable gains—especially in the 13–15 age window.
- Highlights the importance of age-specific protocols and individual progressions.
Acceleration, Speed & Movement Development [9:00]
- Acceleration = short bursts (under 20 yards) that can be improved through gym work or at-home movements.
- Training progression starts with body control, then evolves into explosive drills.
- Emphasis on quality over complexity, especially for youth players.
No Gym? No Problem. [11:00]
- Athletes without gym access can still see gains through resistance bands, bodyweight exercises, and structured routines.
- Early exposure to movement patterns builds long-term strength and coordination.
Training Age vs. Biological Age [13:00]
- Joey explains the difference between chronological, biological, and training age.
- Advocates starting movement training as early as 7–9 years old.
- Consistent training over time > late starts with heavy loads.
Daily Routines and Warm-Ups [17:00]
- Mobility + Stability + Activation = daily foundation.
- A 10–15 min pre-training protocol can be done anywhere and has a huge impact on performance and injury prevention.
- Sample structure: joint-focused mobility, band-based stability, resisted movement drills.
Sleep, Nutrition & Recovery [28:00]
- Sleep: 7–8 hrs minimum with consistent bedtime/wake times.
- Nutrition: prioritize carbs pre-game and protein post-game for energy and recovery.
- Hydration: start early, monitor urine color, and avoid over-reliance on sugary sports drinks.
Tournament Recovery Protocols [42:00]
- Ice baths, compression, contrast showers, and soft tissue work.
- Circulation-focused techniques can make a big difference between games.
- Emphasis on DIY methods when away from high-performance facilities.
Gender-Specific Considerations [50:00]
- Training principles are similar for males and females, but early resistance training is especially vital for female athletes.
- Puberty creates high-risk windows—movement training builds safety and longevity.
Bigger Picture: Long-Term Athlete Development [54:00]
- Performance habits lay the foundation for lifelong health.
- Soccer performance and overall well-being go hand in hand.
- Strength, coordination, mobility, and recovery practices all contribute to player longevity.
Joey’s Journey [55:00]
- From player and intern to MLS performance expert.
- Early experiences at Grand Canyon University, Phoenix Rising, and Sporting Kansas City shaped his holistic approach.
- Passion for helping players of all ages maximize their potential.
Final Reflections [1:02:00]
- Joey joins the iATAC advisory board.
- Emphasizes collaboration, mentorship, and combining science with individualized development.
This episode is essential listening for parents, players, and coaches seeking real-world, science-based strategies to improve performance and build sustainable athletic foundations.
