Top best exercises for soccer players 2013

This is the best exercises for soccer players. I think this is very helpful information. If you need this then, read this some soccer-specific exercises that will improve all aspects of your game and help you dominate from start to finish. 
Speed and Agility

Your ability to move from one end of the field to the other as quickly as possible, or forward speed, is an essential skill in soccer, but so is lateral speed, which is your ability to move quickly from side to side.  Switching between these two effectively is agility.  To truly become an unstoppable soccer player, you’ll want to work on all three aspects.  To improve forward speed, rather than just sprinting from one end of the field to the other as fast as you can, start slowly and build to your top speed as you run to develop acceleration. 

To increase your power, or your ability to accelerate quickly from a stopped position, try starting your sprints from something other than a standing position, such as crouching, sitting, even lying on your back.  To develop lateral speed, rather than running in a straight line, set up a series of cones in a zig-zag pattern about ten yards apart over a 40-yard distance , then run between them, touching each object as you go.  Concentrate on the transition between lateral and forward movement. 

To work on speed in all directions, try setting up five cones ten yards apart in a four-point compass formation.  Start at the center, sprint towards north, move backwards to the center, side shuffle east and back again, and so on.

Endurance
A soccer game is 90 minutes of virtually non-stop movement, so developing your endurance is key to ensuring you play as well at the beginning of the game as you do at the end.  Interval training is a great way to do this.  Unfamiliar with interval training? You may think so, but if you play soccer you’re likely more familiar with it than you think. Interval training consists of alternate period of short-duration high and longer low intensity exertion, pretty much what every game of soccer is like.  Applying this principle to your training program by running for 20 or 30 minutes, switching between 60 seconds at a slow to medium speed and all-out sprinting for 30 can improve your staying power on the field.

Strength
Strength training for soccer players tends to focus on building leg muscles for superior running and kicking, but don’t forget to work the upper body and core to create a strong sense of stability and balance.  Try combining balance and lower/upper body strength training by performing one-legged squats while you’re working on curls or other upper body strengthening exercises. Don’t forget plyometric exercises to increase power and isometric exercises for targeted muscle improvement.

Flexibility
Flexibility training does more than just prevent injury, it increases your range of motion, which contributes to better agility.  Stretch your hamstrings, quadriceps, calves and groin area at least three to four times per week, and don’t forget lower back, shoulders, and chest muscles as well.  Hold stretches for 20 or 30 seconds without bouncing, relax and shake out the muscle, then repeat two or three times.
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