<p>Speed, agility, strength, explosiveness, and stamina—these are all traits soccer players need to go hard for 90 minutes in a game. But how do players get into such good shape?</p><p>Soccer Workouts You Can Do in the Gym to Improve Your Game >>></a></p><p>Certified strength and conditioning coach Will Huntington demonstrates this soccer-specific workout, which will increase your lower-body strength and power, and improve your sprint speed and agility—all while reducing the odds of injury.</p><p>It doesn't matter whether you're on the U.S. Men's National Team, in a co-ed league, or just playing a pickup game in the park—this workout will get you into your best soccer shape.</p><p>The Drill That Could Save Your Soccer Career >>></a></p><p>THE WORKOUT</p><p>1. BACK SQUAT</p><p>Increase lower body strength and power.</p><p>5 sets<br />5 reps<br />90 seconds rest</p><p>2. SPRINTS<br />Improve explosive speed.<br />5-10 reps<br />max effort<br />90 seconds rest</p><p>3. AGILITY LADDER<br />Improve control.<br />5-6 rounds<br />90 seconds rest</p><p>4. CALF RAISES<br />Strengthen soft tissue in lower legs to prevent shin splints.<br />3 sets<br />10 reps<br />60 seconds rest</p><p>5. HANDSTAND PUSHUPS<br />Build upper-body strength for balance. This will also improve strength around the neck. <br />5 sets<br />max reps<br />60 seconds rest</p><p>Shot on location at FOCUS NYC.</a></p><p>The Best Header Goals of All Time >>></a></p>
