Although a soccer game lasts 90 minutes, the real difference is made in the final 15. So to be successful requires strategy.

A smart plan for soccer athletes is to combine old-style functional circuit strength and anaerobic training with the more recent concept of functional training. The following workout is a true representation of this idea.

It’s divided into sets of high levels of reps with 30 seconds of work and 30 seconds of recovery for the purpose of increasing the body’s natural stimulation of the growth hormone (GH). If you want to see a difference in your game, get intelligent with soccer strength training with this functional circuit training mix of unilateral movements, core stability and single leg strength.

Author’s Note: During the rotational movements, pay specific attention to body placement, because the required twisting of the ankle and knee can be a risk factor for injury. (For more information and advice on injury prevention, check out: The Athlete’s Guide to the ACL.)

Workout One (Perform each exercise for 30 seconds then rest for 30 seconds)

• Single-Leg Step-Up with unstable platform
• Anti-rotational Press from tall-kneeling position with band
• Single-Leg Balance on disk pillow and volley kick the ball
• Single-Arm Chest Press with band from standing position
• Standing Cable Lifting
• TRX Elevated Split-Squat

Workout Two (Perform each exercise for 30 seconds then rest for 30 seconds)

• Single-Leg Balance on disk pillow and Push Pass ball
• Half-Kneeling Cable Chop
• Split-Squat with RNT
• TRX Running Start
• Anti-rotational Press from half-kneeling position
• Side Plank and Row with Band