Sports speed dating

Any good soccer workout focuses on core and leg strength, power, and speed—but it’s no easy task to accomplish all those at once, especially if, like most guys, you don't have 24/7 access to a soccer field.

"The stronger you are, the faster you'll be—core strength is a big part of that," says Paul Caffrey, fitness coach and director of sports performance for Major League Soccer's Houston Dynamo.

Set 2: Lift one leg up for 2 seconds, lower down, and alternate each leg for the duration of the set. What to do: Linear Hops - Start by standing on one leg.

It’s so simple you can start putting it into action immediately.

Your glutes should be squeezed tight for maximum effect. Tip: If 30/20 seconds is too much on the first day, start with 20/10 seconds for the front and side, then increase to 30/20 on the second or third day of the workout.

Side Pillar - Lay on your side with your right/or left elbow down on the ground. Single-Leg Hurdle Hops: Do single leg linear and lateral hops at least one time per week.

Forcefully push with the hands to return to the starting position to decrease concentric load to the hamstrings.

Workout:2 sets x 4 reps Rest 45–60 seconds between sets You can add a progression each week: Increase to 2 sets x 5 reps two times per week, then continue to 2 sets x 6-8 reps in the following weeks.

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