Endurance

"Running in soccer is interval-based, says Scott Piri, director of soccer for Athletes' Performance, which oversees fitness for the U.S. men's team, the German national team, and several pro teams."

"Midfielders mix jogging, running, high-speed running, and sprinting."

"Jogging is 40 to 60 percent of your maximum effort, running is 60 to 80 percent, high-intensity running is 80 to 95 percent, and sprinting is all-out."

"Elite players typically perform in 1,000 to 1,400 short activities per game, changing every 4 to 6 seconds, according to a review in Sports Medicine."

"Along with running, this includes about 50 activities with the ball. 30 passes, 15 tackles, and 10 headers."

"Players also sustain forceful contractions to maintain balance and control against defensive pressure."

"To achieve this level of fitness requires a combination of running drills and body-strength exercises to build muscular endurance."

""My competitiveness pushes me," says Dempsey. "'That's where I gain my edge — the willingness to push myself. If you're not doing it, someone else will."

"You see most goals scored in the final 15 minutes of a game," says Piri " You've been running for 75 minutes, and the question is, Can yon still run hard?"

"Achieve World-Class Agility 1 Jumpstart Power" Starting with a 12-inch box. Stand behind and to the right of the box, jump Laterally to your left, and then jump straight onto the box. Step down and return to the starting position. Do a total of 5 reps from the right side, and then 5 reps from the left. That's 1 set; do 3 sets with 30 seconds rest between each. Do this just after your warmup, 3 times a week."

"2 Chop your Core into Shape" Start in a split-squat stance, with your right leg forward and right knee slightly bent. Hold a dumbbell with both hands to your left side. Explode out of the squat, and rotate to lift the weight up to your right shoulder. Then reverse the movement and return to the starting position. Do 8 reps. Now switch sides with the dumbbell but keep your right leg forward and do 8 more reps. Then put your left leg forward and do 8 reps on each side. That's 1 set. Use a weight that allows you to complete 2 sets without losing form."

"3 Fancy up your footwork" Mark off five 2-foot squares, like a ladder. Then…

"With both feet, jump as fast as you can sideways into every square."

"Jump as fast as you can sideways 2 squares left, then 2 squares right."

"Slalom: Jump into a square from the side, jump forward 2 squares, and then jump out. Then reverse: Jump in, back 2 squares, and out."

"Crossovers: From the left of the ladder's base, cross your left foot over your right as you step into square 1. Step to the right with your right foot and follow with your left out of square 1. Cross your right foot over the left and step into square 2, repeating the sequence up the ladder and then down the ladder."

Do 3 to 5 reps of each drill, with 30 seconds rest between each set.