Think jumping rope is just for little girls playing games on the sidewalk? Well, put your ego aside, and get the word from New York Red Bulls fitness coach Pierre Barrieu on how it can improve your performance on the pitch.

Soccer involves fast, quick movements, which jumping rope directly improves. That’s why Barrieu incorporates jump rope training after every workout.

“It’s just to keep the central nervous system fired up, and to make sure these guys keep the right habits, which are being on their toes and [reacting] as quick as they can,” Barrieu explains. “Very rarely can you see a straight correlation between an exercise and a physical ability, but I don’t remember [ever] seeing a guy [who was] bad at jump roping [and had] great footwork.”

After every workout, the Red Bulls perform 10 sets of 20 contacts, with minimal rest. Once you’ve mastered that, change the types of jumps you perform. Pretty soon you’ll be racking up more goals and assists.