Defender playing catch-up

ST. GEORGE — In some sports, players are encouraged to bulk up in the offseason, but soccer typically isn't one of them. A few extra pounds of muscle can reduce a player's speed and quickness, and therefore drastically limit his effectiveness on the field.

Real Salt Lake defender Willis Forko learned this lesson the hard way.

The second-year pro spent much of the offseason working with a trainer, and as a result he reported to training camp with several pounds of extra muscle — particularly in his upper body. Ironically enough, he's been playing catch-up ever since.

"Muscle helps you if you put it on in the right areas, but for me if I put it in my upper body it slows my quickness," said Forko.

The weight hindered Forko's fitness drastically, and during the first few weeks of training camp he struggled mightily during fitness drills in comparison to his teammates. With RSL's opening day just more than a week away, Forko has almost caught up to his teammates.

"I've been trying to push myself in some of the fitness stuff we've been doing the last couple of weeks, and it's improving," said Forko. "I'm heading in the right direction."

That's great news for the entire club, because Forko is RSL's starting left back heading into the season.

Originally Forko appeared to be the odd man out as RSL began the preseason utilizing a 3-5-2 formation. Fortunately for Forko, it didn't take the coaching staff long to realize the 3-5-2 wasn't working and that it needed to revert to a four-man defense.

That opened the door for Forko, who was a second-round supplemental draft pick in 2006, to find his way back into the starting line-up after starting 26 games during his rookie year.

"We're expecting big things from him," said Ellinger, who admits that Forko still has a lot of improving to do.

While speed is definitely Forko's strength, which enables him to make overlapping runs and support the attack when the opportunity presents itself, his crosses into the box have typically been below average.

"Early on in the preseason they weren't even making it into the box," said Ellinger.

Like his fitness, Forko has also spent a good deal of time this preseason working on his crosses, and it's an area that Ellinger is pleased to admit is getting better.

"Now he's finding targets, and he's serving balls in early like he should be," said Ellinger.

SPREADING THE LOVE: RSL trained at Dixie High on Wednesday, and it will be in St. George for two more days preparing for Saturday's exhibition game against the Colorado Rapids to be played in Las Vegas.

In addition to a 10 a.m. practice at Hansen Stadium today, RSL's Reserves will also play an exhibition game at Hansen Stadium against BYU's men's team at 7:30 p.m.

BACK IN THE MIX: Freddy Adu and Chris Seitz, who have been training with the U.S. Under-20 National Team for the past week in Frisco, Texas, are scheduled to rejoin RSL today. On Wednesday night both Adu and Seitz started and helped lead the U.S. to a 2-1 exhibition victory over Haiti.

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E-mail: jedward@desnews.com