Full Armor Soccer
Raleigh, NC · Faith-Centered · Competitive Soccer
Play hard. Honor God. Love the game. A complete ecosystem built on faith, effort, and joy that lasts.
Ephesians 6:11 — Put on the full armor of God
Four pillars. One community. Built for players who compete fully and go home at peace.
Meet the Creator
Full Armor Soccer was born out of my own story — the mistakes I made, the lessons I learned too late, and a desire to give players something I never had.
I didn't come to faith until 2015, at 29 years old. My playing career was already behind me. Looking back, I can see clearly how much that absence shaped everything.
I grew up with one vision: play professionally for a top club and represent the United States in a World Cup. And for a moment, it looked like it might actually happen. By 14 I was the starting center back for the top club team in the country — one of a handful of defenders being tracked by regional and national team scouts. The path was there.
But I made a decision that changed everything. I watched forwards score goals, receive glory, and command attention — and I wanted that. So I walked away from a position I was genuinely elite at and chased something I wasn't built for. Not because I lacked ability, but because my identity was wrapped up in the wrong thing. I wanted to be seen.
I worked hard enough to earn looks from top Collegiate Division I programs. Coaches always found their way back to putting me at center back. Teams won. But I was selfish — I resisted the role consistently, moved into attacking positions, and performed adequately when I could have been exceptional somewhere else.
After college I played in the USL, attended a combine in Florida, and caught the attention of a coach from Real Salt Lake who invited me to training camp. From there a group traveled to Turkey for pre-season camp alongside some of Europe's top clubs. I was asked to play in a defensive role. I stayed briefly — and then simply stopped.
I remember walking along the shore of the Mediterranean Sea thinking I want nothing to do with soccer anymore.
I had trained without a single day off since I was six years old. I was 24. I was emotionally hollow — worn down by difficult teammates, demanding coaches, multiple concussions I hadn't properly recovered from, and a spiritual battle I didn't yet have the tools to fight. I believe God was pulling me out of the game for that season of my life. I just didn't know it yet.
What I thought was failure, I now understand was preparation.
I spent the next fifteen years in fitness, strength and conditioning, and soccer coaching — working at high level clubs and colleges, developing players, and slowly falling back in love with a game I had once wanted nothing to do with. I've only recently started to enjoy soccer the way it was meant to be enjoyed — freely, without my identity riding on it.
That's what Full Armor Soccer is for.
I want to build an environment where players don't make the choices I made. Where soccer is a gift held loosely, not an identity gripped tightly. Where players are developed completely — physically, technically, tactically, and spiritually — and sent out not just as great players but as people grounded in God, ready to honor Him and carry the gospel wherever the game takes them.
Instead of becoming the world class center back I may have been, God used every wrong turn to shape me into something more useful — a coach who understands the pitfalls from the inside, and who genuinely wants something better for the players in his care.
The Ecosystem
Everything you need.
Nothing you don't.
Full Armor Soccer is a complete environment for the faith-centered competitive player. Each pillar serves a distinct purpose — and together they make you whole.
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Small-sided, self-scheduled, drama-free. Teams coordinate their own matches, captains submit scores. Real standings, real competition, zero noise.
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Personal skill challenges earned in private. Competitive showcases proven in public. Your technique is your testimony — forged through repetition and discipline.
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Endurance, stamina, strength, power, speed, and agility sessions. Mobility work to end sessions. Built for athletes who want to show up to the pitch physically ready — not just technically sharp.
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The full expression. One session where athletic prep, Forjado skill work, and small sided competition all come together. Train the body. Sharpen the technique. Play the game. This is where everything is tested.
Pillar 01
3v3 League.
No goalkeeper. No drama. No oversized rosters full of personalities. Three players, a small goal, and the game itself. Teams self-schedule, captains submit scores. Pray before you play — then compete fully.
Standings are kept. Excellence is recognized. The environment just happens to be one where hard work and humility share the same jersey. Free to join, teams are limited.
Schedule/Rankings
2026 Standings and Schedule
League Info
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Summer: 1st week of June - Last week of August
Fall: 1st week of September - Last week of November
Winter: 1st week of December - Last week of February
Spring: 1st week of March - Last week of May
Final schedule for the season will be made one week before start day. Most number of points in a season wins
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Each week teams can view who they are playing by clicking the “Standings and Schedule” link above
Team captains coordinate time and place for match. Information for each team captain can be found in the “Standings and Schedule” link above.
Team captains have from Monday - 7pm Sunday to submit the match score here: 3v3 scores
You can play on any surface (grass, turf, gym, dirt, parking lot, street, etc.). Below are some ideas for open space in the triangle
Raleigh
Dorthea Dix
Baileywick Park
Laurel Hills
Cary
Thomas Brooks
Mills Park
Apex
Pleasant Park
Apex Nature Park
Jaycee Park
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Number of Players: 6 players can be on a roster for the season
Divisions:
Men (adult: 18+)
Coming Soon: Women (adult: 18+), youth boys and girls divisions
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Shin Guards: All players playing in a high school division or younger must wear shin guards
Game Balls: Teams are responsible for supplying their own game balls. The recommended ball sizes are as follows: Size 5 for U13 and older, Size 4 for U9 to U12, and Size 3 for U8 and younger.
Shoes: Players can wear any soccer shoes that match the field conditions.
Uniforms: Teams where the same color shirts or bring pennies.
Field Dimensions
Just like full size fields can vary around the world, 3v3 field sizes can vary based on available space
Make fields 20×30 when possible but reduce size if needed.
Width: 16-20 yards
Length: 24-30 yards
Goals: 3.5×6 pugg goals Purchase Here
Playing Surface: Anything goes as long as both captains agree to it. Grass, Turf, gym floor, parking lot, dirt, etc. That’s part of the beauty of soccer, find some space and play. Many of the best players in the world grew up playing in the streets and non ideal conditions. Play everywhere, it will make you better.
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Substitutions can be made on any stoppage.
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Each match consists of two 15-minute halves, separated by a 5-minute halftime and finishes with “target goal”. Running clock, have extra balls ready.
Number of matches is subject to the number of weeks from beginning and end of a 3 month cycle.
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Each match concludes with a target goal after regulation. If the score is 3-1, the target goal is 4 (first one to 4 wins)
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Win = 3 point
Loss by 1 = 1 point
Loss = 0 points
Forfeit = 5-0 loss
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If teams are tied in the standings, the following criteria are used to determine the ranking:
Head-to-head result (applies only when two teams are tied)
Goal difference
Fewest goals conceded
Total goals scored
Largest margin of victory
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Calling Fouls: Only team captains can call fouls, both team captains must agree on the foul call. If there is a disagreement then team who had possession at the time of the foul will get the ball back on their half.
No Offsides: Offside rules do not apply in 3v3 soccer.
No Slide Tackling or Playing on The Ground: Players cannot slide tackle, slide to get the ball or play the ball while on the ground at any time. Player is considered on the ground if they have any part of their body touching the ground while playing the ball or in immediate follow through. A play from the ground will result in an indirect kick, unless it is deemed to stop a goal scoring opportunity, in which case a penalty kick is awarded (free shot 15yds from goal).
Gender: Girls and boys have to play in their divisions. If their is a Coed division teams must always have one girl or boy on the field at all times.
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During all dead-ball situations, defenders must remain at least 9 Feet (3 steps) away from the ball. If the defensive goal area is closer than 9 Feet, the ball is placed 9 Feet from the goal box in line with the original spot of the restart.
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5 Second Rule: Get play moving. Target goals make it so time wasting isn’t a factor but look to get the ball back in play.
Kick-Ins: Instead of throw-ins, the ball is restarted with a kick from the sideline.
Indirect Kicks: All dead-ball kicks—including kick-ins, free kicks, and kick-offs—are indirect, except for penalty kicks and corner kicks.
Goal Kicks: Can be taken from any point on the end line outside of the goal.
Kick-Offs: Can be played in any direction to start the game or after a goal.
Penalty Kicks: Awarded if deems that a scoring opportunity was unfairly denied by a foul or rules violation (such as a slide tackle). The kick is taken from the kick-off spot with all other players behind the midfield line. If the penalty is missed, possession changes via a goal kick. Penalty kicks are not live plays.
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Team captains have the authority to eject players or bench personnel for misconduct or serious infractions. If both captains agree to it.
Asked To Sit Out: If a player is asked to sit out the remainder of the match both captains must submit their reason why. League director will determine if the player can still continue to play or not.
League Director Discretion: A player may be removed for the remainder of the season at the discretion of the league director. Cussing, fighting or threatening remarks are not tolerated. Send an email to crossfitfullarmor@gmail.com about any match conflicts/disputes.
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All players are expected to uphold a standard that honors God which demonstrates fair play and sportsmanship. Any team that does not uphold this standard will be removed from the league.
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A forfeited match is recorded as a 5-0 loss for the forfeiting team.
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Any situation not explicitly covered in these rules will be resolved at the discretion of the league director.
Pillar 02
Forjado.
Forged — Spanish/Portuguese. Shaped through fire and effort
Skill isn't given — it's forged through repetition, discipline, and the decision to keep going. Forjado is where mastery is built in private and proven in public. Earn your mark through personal challenges. Compete in showcases where technique goes head to head.
Challenges and Records
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For Time:
100 alternating foot juggles
Records
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For Time:
50 right foot only juggles
Records
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For Time:
50 left foot only juggles
Records
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For max reps
10 right footed and 10 left footed attempts to chip a ball from 20yds out into a 5×5yd box
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For Time
Juggle the ball 60yds
Records
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For max reps
As many head juggles as possible without dropping
Records
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For time
25 right foot / 25 left foot / 25 alternating / 25 thigh / complete without a drop. Any drop restarts that section.
Records
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For max reps
Non-dominant foot only, max juggles without dropping.
Records
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For max reps out of 50
5 attempts each foot to strike a stationary ball into the following goal targets from 12 yards.
Center
Lower left (side netting)
Upper left (side netting)
Lower right (side netting)
Upper right (side netting)
Records
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For time
Dribble around a 8×8 yard square with the following foot pattern: Dribble, roll, backwards toe taps, roll.
5x clockwise
5x counter clockwise
Records
Discover your optimal position
As you go through these challenges you will start to see where you might be best suited to play. Physical qualities, tactical awareness and personality also play a role when discovering optimal positions.
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You like being in control from the back, making big saves, and communicating with everyone. Requires confidence, focus, and comfort using your hands and feet.
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You enjoy defending, winning tackles, and organizing others. Best for strong, composed players who read the game well.
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You have good stamina and like both defending and getting forward to support attacks. Great for quick players who can cover a lot of ground.
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You stay disciplined, break up plays, and keep possession simple. Ideal if you read the game well and like being the team’s balance.
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You like being involved everywhere—defending, attacking, and connecting play. Suits players with high energy and all-around ability.
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You’re creative, enjoy being on the ball, and look to create chances or score. Best for players who see passes others don’t.
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You’re fast, like taking players on, and enjoy attacking wide areas. Good for players who want to create and score from the sides.
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You like scoring goals, making runs behind defenders, and being the focal point up top. Best for players who are confident finishing chances.
Pillar 03
Athletic Prep.
Optimal Performance Across the Full Year
What Players receive as members of Athletic Prep
Physical training across all domains
Periodized programming
GPP+SPP development
Seasonal approach
Individual specific growth area guidance
Nutritional guidance
Understanding how to peak for matches
Injury prevention and recovery protocols
Development in soccer and an overall healthy athlete
Faith-centered environment
Every soccer player needs broad fitness built across two categories:
GPP — General Physical Preparedness (CrossFit) The foundation. Builds the athlete. Develops all physical qualities broadly so the body is capable, durable, and resilient. This is the base everything else is built on.
SPP — Specific Physical Preparedness The sharpener. Targets the physical qualities soccer demands most — power, speed, agility, and stamina — at the right times relative to competition.
Which one is emphasized depends on where the athlete is in the season and when matches occur. Soccer can run year-round for many players with minimal breaks, making intelligent programming essential for long-term health and peak performance.
The goal of this protocol is twofold:
Maximize performance when it matters most
Protect the long-term health of the athlete by avoiding overuse injuries and overly narrow training
Every soccer player needs all physical qualities — just to different degrees at different times of the year. Balance, coordination and accuracy are qualities regularly touched on in technical training.
Physical Qualities
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Long-duration aerobic work. Builds the engine that sustains performance across a full match and a full season.
Lactate Threshold: Long challenging efforts over 11 minutes
Example: 20 minute row for max meters
Aerobic Threshold: Long moderate efforts over 11 minutes
Example: 20 minute row at a moderate pace
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High-intensity interval work. Builds the ability to repeat hard efforts and recover between them — the primary energy demand of soccer.
Glycolysis: Intervals and hard short efforts 15 seconds-2 minutes
Example: 4×200m/Rest 8:1
V02 max: Intervals and hard short efforts 2 minutes-11 minutes
Example: 3×800m run/2 minute rest
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Structural and functional load-bearing. The foundation of power, durability, and injury resistance.
1–5 reps: Max strength (heavy load, neural focus, some myofibrillar growth)
Example: 3×3 rep back squat/5 minute rest
5–8 reps: Strength + myofibrillar hypertrophy
Example: 2×8 deadlift/3 minute rest
8–12 reps: Hypertrophy (mix of myofibrillar + sarcoplasmic)
Example: 10 rep max bench press
12–20+ reps: Hypertrophy with more metabolic stress (often labeled “sarcoplasmic”)
Example: 2×15 push press/3 minute rest
Strength Stamina: Build the ability to produce high structural force repeatedly without full recovery
5 rounds 10 thrusters/90 second rest
Strength Endurance: Build structural durability over time — the ability to maintain proper mechanics and resist fatigue
20 minute AMRAP: 10 pull ups/20 DB walking lunges
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Explosive output. The ability to produce maximum force in minimum time — sprinting, jumping, striking.
Short explosive efforts where maximum force can be applied to a quick movement
Example: 6×3 med ball slam/rest as needed
Power Stamina: Reproduce explosive efforts without full recovery
Example: 4 rounds :30 box jumps/:30 off
Power Endurance: Sustain explosive capacity across a full session
Example: 18 minutes: 12 med ball slams/12 broad jumps
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Maximal velocity over short distances. Efforts under 15 seconds. Pure sprint quality.
Efforts under :15 that can be completed by repeating a movement pattern as fast as possible
Example: 3x:10 bike sprint/3 minute rest
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Rapid directional change and movement quality. The ability to accelerate, decelerate, and redirect efficiently.
Short duration efforts that require quick deceleration to acceleration.
Example: 5×5yd shuffle down and back to 5yd backpedal
Agility Stamina: Maintain movement quality and joint control through accumulated fatigue
Example: 5 minute continuous T-Test
Agility Endurance: Keep movement mechanics sharp over long durations
Example: 15 minute agility ladder (in-in-out-out), rest :30 every 10 efforts
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Training that intentionally combines two or more physical domains inside a single piece of work — strength, power, stamina, endurance, agility, or speed — to build the capacity to perform across multiple demands without full recovery between them.
What it is
A mixed modal session is not a test of one physical quality. It is a deliberate combination of two or more domains sequenced inside a single continuous effort. Where a pure strength session isolates load and rest, and a pure stamina session isolates intervals, mixed modal work removes that isolation — demanding that the body produce different types of force and energy output back to back, round after round.
This reflects how soccer is actually played. A match does not ask a player to sprint, then rest fully, then jump, then rest fully, then hold off a challenge. It asks all of those things in rapid, unpredictable sequence. Mixed modal training builds the physical and neurological capacity to meet that demand.
Example: 3 rounds for time of 10 presses/200m row/30 box jumps
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The ability of your muscles and joints to move through a full range of motion. It helps improve movement efficiency, reduce injury risk, and perform actions like sprinting, turning, and kicking more effectively.
Every session closes with mobility work while the body is still warm. The session ends right so the body recovers right. This is non-negotiable regardless of session type.
Methods: 1-3 minute standing straddle, deep lunge active reaches, foam roll quads
Weekly Training Templates
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Monday: Strength, Stamina, Endurance, Power, Speed, Agility and/or mix modal.
Tuesday: Strength, Stamina, Endurance, Power, Speed, Agility and/or mix modal.
Wednesday: Strength, Stamina, Endurance, Power, Speed, Agility and/or mix modal.
Thursday: Easy Endurance (lighter session)
Friday: Strength, Stamina, Endurance, Power, Speed, Agility and/or mix modal.
Saturday: Strength, Stamina, Endurance, Power, Speed, Agility and/or mix modal.
Sunday: Rest / Active Recovery
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Monday: Strength, Stamina, Endurance and/or mix modal
Tuesday: Strength, Stamina, Endurance and/or mix modal
Wednesday: Strength, Stamina, Endurance and/or mix modal
Thursday: Easy Endurance (lighter session)
Friday: Power, Speed and/or Agility (short efforts)
Saturday: Match
Sunday: Rest / Active Recovery
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Monday: Rest / Active Recovery
Tuesday: Strength, Stamina, Endurance and/or mix modal
Wednesday: Strength, Stamina, Endurance and/or mix modal
Thursday: Easy Endurance (lighter session)
Friday: Power, Speed and/or Agility (short efforts)
Saturday: Match
Sunday: Match
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Monday: Power, Speed and/or Agility (short efforts)
Tuesday: Match
Wednesday: Recovery + Light Power, Speed and/or Agility (short efforts)
Thursday: Match
Friday: Rest / Active Recovery
Saturday: Strength, Stamina, Endurance and/or mix modal
Sunday: Strength, Stamina, Endurance and/or mix modal
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Day after a match — recover. Unless another match is scheduled, keep the session light and aerobic. No heavy strength or power work.
Two days out from a match — lighter session. More aerobic endurance focused. This is the easy training slot to recover and keep a good base of endurance.
One full rest day per week — mandatory. The body adapts during recovery, not during training.
Match eve (one day out) — if training, keep it brief and sharp. Light power, speed and/or or agility only. No volume.
Players under 33% match minutes — complete a post-match fitness or technical session to maintain load.
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Because soccer runs nearly year-round, periodization happens at the weekly level rather than in long seasonal blocks. The training week is the unit of management.
Far from matches — all sessions are trained hard. Strength, stamina, endurance and mix modal days are full and demanding. Power, speed, and agility days are high quality.
Approaching matches — strength, stamina and endurance days reduce slightly in volume. Power, speed, and agility days stay sharp but brief.
Match week — protect freshness. One strength day may become active recovery. Power, speed, and agility session stays but shortens. Easy endurance day is critical.
Post-season or extended break — return to broad GPP base building. Higher volume, more variety, address weaknesses. This is the window to make the biggest physical gains before the cycle begins again.
Pillar 04
Group Training.
The full expression of Full Armor Soccer in a single session. All three pillars combined — for the player who wants to train the body, sharpen the technique, and play the game. Everything tested in one place.
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Athletic Prep
Endurance, stamina, strength, power, speed and/or agility depending on the week mobility to close. You arrive as an athlete — you leave as one.
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Forjado Skills
Technical challenge work woven into the session. Juggling, wall passes, dribbling speed — skill built on top of a body that's already been trained. This is where technique meets fatigue.
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3v3 or Small Sided Competition
The session ends on the pitch. Small-sided scrimmage where everything is tested under pressure. The body is tired. The technique has been worked. Now play.
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Faith & Community
We pray before and after we play. Every group session opens and ends with it — a shared moment that sets the tone. Each week, players take home a question to reflect on, along with a Biblical verse or passage to study and apply. Compete hard. Honor God. Go home at peace.
Schedule
Mondays (Starting Soon!)
Boys: 4th/5th grade + 6th-8th grade
Players are split into groups during sessions
6-7pm
Location: TBA
Wednesdays (Starting Soon!)
Girls: 4th/5th grade + 6th-8th grade
Players are split into groups during sessions
6-7pm
Location: TBA
The Foundation
"Work hard. Honor God. Let the game be played with joy that lasts."
The mission of Full Armor Soccer
We pray before we play. Not to win even though we always try to — but to remember why we're here, who gave us these bodies, and what it means to compete with integrity. The standings are real. The effort is full. The perspective is anchored in something greater than the scoreline.
Full Armor Soccer exists for players who want to compete hard and go home at peace — because their identity isn't on the scoreboard.
Testimonials
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Daniel Gwyther - Watford
"I have been fortunate to play with some great players during my career but quite frankly EJ is one of the most disciplined athletes I have ever met. Always at the forefront of fitness whether on the field or in the weight room, EJ was constantly looking for ways to improve be it through nutrition, physiology or psychology. Anyone looking to enhance their athletic prowess through an elite training program should contact EJ as his passion and knowledge will elevate your performance."
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Martin John - Cardiff City
"EJ's meticulousness and understanding of both nutrition and and physical conditioning with regards to optimal football performance has been unrivaled during my time as a footballer.
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Zack Compton - UNC Asheville
"Eric Johnson's soccer training with our son has changed Zack's life for the better! Zack's overall soccer fitness and skill level has been taken to the next level and then some. When Zack was certain that he wanted to pursue playing college soccer, we contacted Eric to discuss a plan for increasing Zack's soccer fitness level to be competitive at the collegiate level. With Eric's professional guidance, Zack's speed on the field and improvement in his footwork has enabled Zack, a center forward, to get around tough defenders and consistently score goals for his team. Zack's dream of playing collegiate soccer has been realized due to consistent and ongoing personal training with Eric. Eric's positive outlook, focus and commitment to excellence in all aspects of his training truly sets Eric Johnson apart from other trainers. I can highly recommend Eric Johnson to successfully train and mentor any soccer player at any skill level and age to improve his/her game!"
What Is Full Armor Soccer?
Full Armor Soccer is a faith-centered competitive soccer ecosystem based in Raleigh, North Carolina. It exists for players who want to compete hard, work with discipline, and go home at peace — because their identity is anchored in something greater than a scoreline.
The mission is simple: work hard, honor God, and let the game be played with joy that lasts.
Built around four interconnected pillars, Full Armor Soccer is not just a league or a training program — it is a complete environment for the faith-centered competitive player. Each pillar serves a distinct purpose, and together they develop the whole athlete: physically prepared, technically sharp, competitively tested, and spiritually grounded.
We pray before we play. Not to win — but to remember why we're here, who gave us these bodies, and what it means to compete with integrity.
Who Full Armor Soccer Is For
Full Armor Soccer is built for the competitive, faith-centered player who wants more than a recreational kickaround — but who has grown tired of the politics, conflict, and noise that often come with larger team formats.
It is for the player who:
Wants to compete hard without sacrificing perspective
Values faith as the foundation, not just an add-on
Wants to grow physically, technically, and as a competitor
Prefers a small, high-trust community over a large, complex one
Believes that hard work and humility are not opposites
Faith First
Full Armor Soccer takes its name and identity from Ephesians 6 — the call to put on the full armor of God. That imagery is not decorative. It shapes how this community approaches training, competition, and each other.
The standings are real. The effort is full. The competition is genuine. But the perspective is anchored in something greater than the scoreboard. Players are expected to compete with everything they have — and to remain people of integrity when the final whistle blows.
This is a community for players who want to honor God through their effort, enjoy the game with lasting joy, and build something in themselves that lasts beyond any season.
Start training today.
Full Armor Soccer I Raleigh, NC · Faith-centered competitive soccer
3v3 League Forjado Athletic Prep Group Training