Watch a World Cup match for five minutes and one thing becomes obvious: these athletes are absurdly fast. They sprint, stop, cut, and explode again—over and over—for 90 minutes. That kind of movement doesn’t come from fancy tricks. It comes from smart, repeatable training.
According to strength coach Eric Gorman, who trains professional soccer players, six simple exercises form the backbone of keeping athletes strong, fast, and injury-resistant. The good news? These moves aren’t just for elite players. They’re wildly useful for normal humans too.
1. Acceleration Wall Drills
This is sprinting mechanics in slow motion. By leaning into a wall and driving one knee up at a time, you train the body how to accelerate efficiently. For non-athletes, this builds coordination and ankle-hip mobility—exactly what you need to move quickly without feeling clumsy or unstable. Think of it as teaching your body how to move on purpose.
2. Core-Engaged Supine Banded Hip Flexion
Hip flexors are notorious for being tight and weak, especially if you sit a lot. This exercise strengthens them while forcing your core to stabilize your spine. The result? Better posture, stronger legs, and less low-back compensation. If you’ve ever felt your back doing work your legs should handle, this one matters.
3. Hex Bar Deadlift
This is the king of practical strength. Deadlifts train the muscles you use to pick things up, climb stairs, and move powerfully—glutes, hamstrings, and core. The hex (trap) bar keeps the load centered, making it safer for most people. You’re not just lifting weight; you’re teaching your body how to generate force without falling apart.
4. Rear-Foot Elevated Split Squat
Life rarely happens on two legs at once. This single-leg exercise improves balance, hip mobility, and leg strength while reducing left-right imbalances. Soccer players use it to sprint faster. Everyone else benefits by moving more confidently and reducing knee and hip strain.
5. Forward Alternating Bounds
This drill looks playful, but it’s serious business. Bounding builds explosive power and ankle stability while training coordination. You’re teaching your body to absorb force and produce it again quickly—exactly what prevents awkward missteps and sloppy landings.
6. Sprints
Speed is a skill. Even short, controlled sprints train your nervous system to move efficiently. You don’t need to be Usain Bolt. A handful of short runs teaches your body how to accelerate, relax, and generate power—skills that carry over to everyday movement.
The Big Takeaway
World Cup athletes aren’t just strong—they’re well-coordinated, resilient, and efficient. These six exercises build exactly that. Done with good form and reasonable intensity, they don’t turn you into a soccer star—but they absolutely make you move better in daily life.
Train smart, move fast, and let your body remember what it was designed to do.
