Soccer training

As any soccer player will tell you, soccer is hard work. It may not have the strength demands of football, or the explosive jumping of basketball, but for all around physical demands, it is hard to beat.

In a typical game, a top pro like England's Frank Lampard will run in excess of six miles, yet still be required to put in lung-bursting sprints eighty-five minutes into the game. So how do you train for such a demanding sport? To be in shape for soccer you have to focus on the following:

• Cardiovascular base: Soccer players cover more ground in a game than in any other sport. This means that distance running is an essential part of the training. There are variations depending on position - for a goalkeeper this is almost irrelevant, but for a midfielder, expected to patrol the entire pitch, it's crucial.
  
  
• Anaerobic: For most players, the typical pattern of the game is gently jogging around the pitch for extended periods, interrupted by sudden sprints for the ball or to cut off an opponent. The only way to prepare for this is to perform interval workouts with incomplete rest.
  
  
• Core strength: While soccer players don't need massive upper body strength, core strength is essential for all the dynamic movements involved in the game. The core is also where the power for a kick starts.
  
  
• Leg strength: Don't think you need leg strength to play soccer? Just look at the legs of a pro like Brazil's Roberto Carlos, known for his thunderous free kicks. Weight training for soccer players should focus on the legs, using multi muscle exercises like squats, lunges and calf raises to build strength.