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juli sprague

@juli_sprague

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@capwsoc & @capitalxctf
🦋🪽⚽️🏃‍♀️🌿🤍✨

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🧡🧡🧡

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Capital Women’s Soccer takes down Mount Union by a 4-0 margin in @oac1902 play.

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🦴 3rd year in the Dawg Pound @juli_sprague #spraaag is coming-off of an all conference college freshman year in BOTH track and soccer. Julie specializes in finding ways to get better and executing much harder than normal programming to meet the demands of both of her college sports and her goals. Julie trains with us 3-4 days a week in summer, often over breaks/long weekends, and utilizes our distance training program for our college athletes. In her sophomore soccer season, Julie is a full time player and building on early freshman year success. We’ve seen several levels of Julie across her career…the always forward mentality & willingness to work with some real depth in all areas possible is what keeps her leveling-up 7 years later. ➡️➡️➡️ all levels, always forward to a better athlete.
Our “Dawg Pound” is filled with our athletes that have competed at a high level, as key players for their varsity team & sometimes when we recognize talent early at the club level; before varsity opportunities.
Dawg Mentality is a lot of things they have in common.
They don’t back down to hard things, they are reliable, they are all-in, they are prepared, they find a way to make things happen, they are intentional, they have grit, perseverance, explosiveness, aggressiveness, and effort that show-up on game-day. They train year-round, attend team events, train in-season together, bring more intentional effort to their development; most multiple sport athletes.
🦴🐶🐾 DAWG POUND
You do not rise to the level of the situation, you fall to the level of your training.
Uncommonly committed athletes with uncommon execution & competitive effort predictably produces an uncommon result.
🏆 Success is not random, extra is the enemy of average.
😷 Mask-up #averageisanepidemic
☣️ Expect more of yourself, bring more to your development plan, be your best; be great.

⛽️ all gas, no brakes
➡️➡️➡️ all levels, always forward to a better
athlete next season; and then again by the end of the season.

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College Senior Day for @_maczers_ #millionbolt, @salimah.shardo #shardosharkdoodoo closing out the Versailles win over Northmont with 2 aces, @juli_sprague #spraaag playing full time fast, explosive for Capital University slicing the defense & scoring, @liam6hutt dropping bodies, @chasebishop2027 #fastestbishopinthevillage pressuring QB’s, @raidennicholls #nichlone2.0 blowing them up & Emilee Haynes running all over the MVL soccer scene this season.
Be an athlete.

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⚽️🏆 @juli_sprague started in Capital’s season-opening win. Julianna is coming-off an all conference freshman season in both soccer and track for Capital University.
#spraaag is our 18th freshman/sophomore to earn a varsity position so far this school year & 4th to do so at the collegiate level!

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Miss us? #year2

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Back 4 more #year ✌️

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year ✌🏼 w my girls😈😈

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2020 fam on/headed-back to campus in the best shape they’ve been in their athletic career after another summer of relentless effort chasing new goals; and did so despite heading into school-year 7 in the program!
⚡️Even more impressive is the speed they have maintained/improved while making their aerobic & anaerobic conditioning a strength; a fast & explosive athlete that can show-up the in a fast & explosive way from the first to the final tick. @arammel2026 & @juli_sprague remain “fast” for a female as they topping conditioning charts while Karis keeps chopping, closer toward the “fast” mark after this summer; as an athlete that has had an aerobic conditioning strength for years…famously passing yoyo high sport conditioning 10+ consecutive times earlier in her training career. #spraaag #nonobolt #millermixalot
⛽️ all gas, no brakes
➡️➡️➡️ all levels, always forward
🏆 Success is not random, less than our best is failure.
😷 mask-up #averageisanepidemic expect more of yourself, bring more to your development plan, be your best; be great.

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We have a handful of college kids that have been keeping their development plan together on campus with some distance help that have taken full advantage of their time-home this summer to become better athletes. @juli_sprague #spraaag has had a great summer of work & expansion of her aerobic capacity & endurance. Julie hit lifetime PR’s (also landing top 5 in the test all-time for our program) in the yoyo beep test at level 35, and then has kept building into the 40’s! On her first attempt, she ran her team’s version of a beep test and passed, then again several weeks later.
🏆 success is not random, less than our best is failure.

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Congrats @juli_sprague #spraaag on a lifetime PR level 40 yoyo this morning!!! Dude has one of the most impressive resumes and just keeps coming back after reaching goals, setting bigger ones to move forward, and creating a new and better athlete year after year!
We aren’t even halfway through summer she has already destroyed a big goal that had a 12 week plan to get there, by levels…not just ready, but leaning into what her real best is & near the best we’ve seen.
Julie hit level 40 yoyo this morning…just 15 days ago she hit a lifetime PR 35 (2020-2026) that broke after years of running the test & a long time since a PR. This many levels improved in weeks while already with 6 years already with us and training to the test is a testament to what wanting more, committing to more, and following-through can do…but also how much further athletes that actually love their sport and find the right collegiate fit will go & what levels a self-motivated actions will take them to…that no parent, trainer, or coach can push-onto someone and have the same zeal moving forward!
Julie now stands top 5 all-time for female yoyo scores since 2004; & what has made her a FREAK athlete is carrying that yoyo while, being a 2 sport college athlete, POY, getting on the radar freshman year making an impact in both sports, & being both uncommonly fast and conditioned…which all came from controllable decisions & uncommon execution.
Success is not random. Julie communicated college soccer conditioning goals & 400m. goals. The plan she has been working 4 days a week for 7 weeks is our conditioning for most athletes x2-3…daily.
I knew early in cycle design that it was a reach to ask anyone to do what was required to do what she wanted and what she has done for 7 weeks now…I saw her struggling to recover after pushing sprint sets…I really felt I needed permission to keep giving her the next set she asked for, & checked-in to make sure we were working together & not just grinding her into nothing…she didn’t look fine, but she said she was.
Dude is relentless!
🏆 Success is not random; planners prosper, extra is the enemy of average & less than our best is failure.
⚡️⚽️ #spraaag

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