Get in the game

Our pro-soccer workout will get you lithe and lean, plus boost your agility and endurance.

We’ve been inspired by the 2010 Soccer World Cup — it’s time to get off the bench and on to the field (although you can do this workout anywhere). Use this plan, designed by biokineticist and soccer coach Lyle Barreiro, to add some fun to your usual workout routine and reach your fitness goal.

What you’ll need:
- a skipping rope
- 2-4kg dumbbell

3. Lunge
Stand with your feet shoulder-width apart. Keeping your torso upright, lunge forward with your right leg, knee aligned over ankle. Your back knee should drop all the way to the ground and your back should be upright. Pull your stomach muscles tight and hold for one count.

Then push off your right foot and lunge back to starting position with your right leg. Do 2 sets of 6 lunges on each leg.

Why it works: Lunges are a common but very effective form of exercise. They strengthen the muscle fibres in your glutes, quadriceps and hamstrings – these muscles are essential in developing overall stability, strength and speed. With stability you can maintain muscle joint position, posture, and alignment. Strength and speed improves powerful movement, like jumping during the game.

4. Lateral jumps
Stand on your right foot with your left leg bent at the knee with the foot off the floor and elbows bent at 90°.
Push off your right foot jumping sideways landing on your left foot. Balancing on your left foot, hold for one count.

Repeat this movement landing on your right foot and hold for one count. While holding this position, do not allow your knee to extend forward beyond the toes. Upon landing and takeoff, maintain balance and do not allow your knees to buckle in. Keep back in a neutral position with your tummy tight throughout exercise. Perform 2 sets of 6-8 jumps on each leg.

Why it works: A lateral jump is a plyometric exercise in which the muscles are eccentrically loaded then contracted in a rapid sequence. Plyometric movements use the strength and elasticity of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Using plyometric exercises is one the most effective ways to increase reaction time, explosive speed and power.

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