9 For 90 - 9 Weeks To Dominate 90 Minutes
Malorie Henderlong Performance
SoccerGet ready to elevate your game with 9 for 90, a comprehensive 9-week summer training program designed to prepare athletes for the demands of a full 90-minute match. This program combines speed, strength, conditioning, and sport-specific training to ensure you’re in peak physical shape when the season starts.
Each week includes:
2 Strength Training Sessions: Focused on building strength and power.
2 On-Field Speed Sessions: One session targets acceleration for quick bursts, and the other builds your top speed/max velocity to help you outpace opponents.
5 Conditioning Sessions: Designed to improve stamina, endurance, and recovery. One session each week is specifically dedicated to preparing you for the YoYo IRTL1, Beep Test, or Nike Sparq Fitness Test, ensuring you’re ready for any test thrown your way.
This program is your all-in-one solution for dominating the field and finishing strong in the final minutes of every game. Ready to put in the work? It’s time to make your 90 minutes count.
Dynamic Prep 1
A
Speed Dynamic Warm Up 1
15YD DISTANCE 1. FWD Skip / BWD Skip - Arms Circle 2. Lateral Shuffle / Lateral Shuffle - Arms Overhead 3. High Knee Carioca / High Knee Carioca 4. Skip + Lunge w/ Reach / Jog 5. Shuffle + Lateral Lunge / Jog 6. 3-Step Hamstring Scoop / Jog 7. Skip + Knee Hug to Worlds Greatest / Jog 8. Skip + Quad Stretch to SL RDL Leg Swings FWD/BWD/Crossbody x10ea. DROP-INS 5YD Lateral Shuffle (R) - 25YD Stride Out 5YD Lateral Shuffle (L) - 25YD Stride Out
B1
Bilateral Pogos
2 x 20
B2
NCM Broad Jump
2 x 5
C
Power Skip For Distance
2 x 5
D1
A Skip
2 x 10
D2
A-Switch
2 x 10
E
L-Drill
1 x 4 @ 10
F
Drop In - Skipping
1 x 4 @ 10
G
2-Point Stance Start
1 x 2 @ 15
H
Full Field Tempo Runs
2 x 6 @ 110
Movement Prep
A
LIFT WARM UP
1. NARROW / WIDE GOODMORNING X5EA. 2. HIP CIRCLES X5EA. 3. ALTERNATING FORWARD LUNGE X5EA. 4. ALERNATING REVERSE LUNGE X5EA. 5. LATERAL LUNGE X5EA. 6. WORLDS GREATEST X5EA. 7. QUADRUPEN SCAP SQUEEZES X5 8. LYING T-SPINE OPENBOOKX5EA. 9. A-FRAME TOE TOUCHES 10. BILATERAL POGO IN PLACE X15SEC. 11. SINGLE LEG POGO IN PLACE X15SEC. EA.
B1
ISO Split Squat
2 x 0:30
B2
ISO Single Leg Glute Bridge
2 x 0:30
C1
DB Squat Jump
4 x 3
C2
1-Step Approach Box Jump
4 x 3
D1
Front Squat
4 x 4
D2
Contralateral Deadbug
3 x 8
E1
DB Split Stance RDL
3 x 5
E2
ECC Deficit Push Up
3 x 6
F1
ECC Chin Up
3 x 3
F2
Goblet Lateral Lunge
3 x 5
Prep
A
Conditioning Dynamic Warm Up
YOU'LL NEED 100YDS ALTERNATE BETWEEN THE MOVEMENTS LISTED BELOW EVERY 10YDS. REPEAT THE SERIES TWICE DOWN IS 1. BACK IS 2. 1. JOG 2. FWD SKIP - ARMS CROSSBODY 3. FWD CARIOCA 4. LATERAL SHUFFLE (RIGHT) - ARMS OVERHEAD 5. HIGH KNEE CARIOCA (RIGHT) 6. BACKPEDAL 7. BWD SKIP - ARMS CROSSBODY 8. BWD CARIOCA 9. LATERAL SHUFFLE (LEFT) - ARMS OVERHEAD 10. HIGH KNEE CARIOCA (LEFT)
B
44yd Shuttles
3 x 5 @ 88
Dynamic Prep
A
Speed Dynamic Warm Up 2
15YD DISTANCE 1. FWD Carioca / BWD Carioca 2. Lateral Skip / Lateral Skip 3. FWD Shuffle / BWD Shuffle 4. Lateral Crossover Run / Lateral Crossover Run IN-PLACE MOBILITY 1. FWD Lunge w/ Twist x5ea. 2. Reverse Lunge w/ Reach + Rotate x5ea. 3. Lateral Lunge + Lateral Hip Shift x5ea. 4. Worlds Greatest + Hamstring Push Back x5ea. LEG SWINGS Forward / Backward x10 ea. side Crossbody (Lateral) x10 ea. side. DROP-INS 5YD Skip - 25YD Stride Out x2
B1
Split Stance Pogo
1 x 10
B2
Depth Drop
3 x 3
C1
Prime Time For Speed
2 x 10
C2
Prime Time For Distance
2 x 20
D1
A Skip
2 x 10
D2
Ankle Dribbles
2 x 10
E
Curved Sprint
2 x 2 @ 15
F
25YD Build Up
1 x 5 @ 25
G
Crossfield Tempo Runs
2 x 6 @ 75
Movement Prep
A
LIFT WARM UP
1. NARROW / WIDE GOODMORNING X5EA. 2. HIP CIRCLES X5EA. 3. ALTERNATING FORWARD LUNGE X5EA. 4. ALERNATING REVERSE LUNGE X5EA. 5. LATERAL LUNGE X5EA. 6. WORLDS GREATEST X5EA. 7. QUADRUPEN SCAP SQUEEZES X5 8. LYING T-SPINE OPENBOOKX5EA. 9. A-FRAME TOE TOUCHES 10. BILATERAL POGO IN PLACE X15SEC. 11. SINGLE LEG POGO IN PLACE X15SEC. EA.
B1
Floating Heel ISO Split Squat
2 x 0:30
B2
Lateral Glute Bridge ISO Hold
2 x 0:20
C1
Depth Drop
4 x 3
C2
High Hurdle Continuous Jumps
4 x 4
D1
FFE Dumbbell Reverse Lunge
3 x 6
D2
Banded Pallof Press
3 x 6
E1
Supine TRX Row
10, 8, 6
E2
Modified Copenhagen
2 x 30
F1
Dumbbell Single Arm Z-Press
8, 8, 6
F2
Slider Hamstring Curl
2 x 8
Prep
A
Speed Dynamic Warm Up 1
15YD DISTANCE 1. FWD Skip / BWD Skip - Arms Circle 2. Lateral Shuffle / Lateral Shuffle - Arms Overhead 3. High Knee Carioca / High Knee Carioca 4. Skip, Skip, Lunge + Reach / Jog 5. Shuffle, Lateral Lunge / Jog 6. 3-Step Hamstring Scoop / Jog 7. Skip, Skip, Knee Hug + Worlds Greatest / Jog 8. 3-Step Toy Soldier /Jog DROP-INS 5YD High Knees - 25YD Stride Out 5YD Lateral Shuffle (R) - 25YD Stride Out 5YD Lateral Shuffle (L) - 25YD Stride Out 5YD Skip - 25YD Stride Out
B1
Single Leg Pogo
1 x 15
B2
Crossover Bound
3 x 4
C1
Box Drill - Shuffle to Sprint
2 x 3 @ 40
C2
Box Drill - Backpedal to Sprint
2 x 3 @ 40
C3
Box Drill - Carioca to Sprint
2 x 3 @ 40
C4
Box Drill - Sprint to Backpedal
2 x 3 @ 40
Prep
A
Conditioning Dynamic Warm Up
YOU'LL NEED 100YDS ALTERNATE BETWEEN THE MOVEMENTS LISTED BELOW EVERY 10YDS. REPEAT THE SERIES TWICE DOWN IS 1. BACK IS 2. 1. JOG 2. FWD SKIP - ARMS CROSSBODY 3. FWD CARIOCA 4. LATERAL SHUFFLE (RIGHT) - ARMS OVERHEAD 5. HIGH KNEE CARIOCA (RIGHT) 6. BACKPEDAL 7. BWD SKIP - ARMS CROSSBODY 8. BWD CARIOCA 9. LATERAL SHUFFLE (LEFT) - ARMS OVERHEAD 10. HIGH KNEE CARIOCA (LEFT)
B
22yd Shuttle
2 x 10 @ 44
Malorie Henderlong
Malorie Henderlong, a Certified Strength & Conditioning Specialist, currently works with the Women's Soccer Program at Auburn University. She brings a wealth of experience from her previous coaching roles at North Carolina State University, Baylor University, The University of North Carolina and Texas Christian University.
Karsen Henderlong
Karsen Henderlong is an American soccer player currently playing as a forward for FC Naples in USL League One. He played collegiate soccer at both Xavier University and Indiana University before launching his professional career with Indy Eleven in 2024.
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Get 9 For 90 - 9 Weeks To Dominate 90 Minutes
Mack Anthony
Shelbourne Football Club
Verified Athlete"Mal's excellence as a coach, mentor, and friend is unmatched. Despite my ACL tear her guidance helped me exceed my previous abilities. Her dedication and expertise were crucial to my recovery. I regained strength, achieved new speed & agility, and returned to the soccer field. I'm forever grateful.""
Matt Senanou
Colorado Rapids
Verified Athlete""Malorie's expertise in performance training, coupled with her positive energy, created an exceptional training atmosphere while also motivating me to strive for excellence.""
Luc Granitur
North Florida Men's Soccer
Verified Athlete""Coach Malorie is the most dedicated and passionate strength coach I have worked with throughout my college soccer career. It's very special when you have a coach that loves to see her athletes succeed and will push them to get there.""
Asia Thigpen
Kentucky Volleyball
Verified Athlete""Training with Malorie during my high school years laid the foundation for a smooth transition to collegiate volleyball. She invested in me as both an athlete and a young woman aiming for excellence in sport and life. I'm grateful for her guidance, support and the lifelong friendship we built.""
