My name is Robert Weeks. And today, I'm going to teach you about soccer strength and conditioning programs. Soccer, it's very important that you have a core strength. Core strength is going to be your legs and your stomach. The reason for this is, is in a soccer match, which can last up to 90 minutes. You literally have to run the whole time. The squat I'm going to be showing you today is going to be a basic body weight squat. We're going to line up with our feet even, about shoulder width apart. And you're going to go down and until your buttocks hit the end of your legs or your calves and then, raise back, up. Try not to go for a certain number, try to keep going until you can no longer raise yourself back, up. As far as lunging, lunging is going to be very important and explosive for soccer, especially for when you need to take off and sprint towards the ball. Lunging is going to be very simple. Once again, we're going to take our body weight because it's already good enough force. All you have to do is, once again line up with your feet lined up on that same line, whether it's imaginary or you made it. You then, take one step with one foot. The step that you make, you're going to bend at the knee. So that your other knee may touch the ground. Once your knee is touching the ground, you're then going to raise up off that knee. And then, stand back straight into a straight line. You're going to transition your feet from left to right, left to right, left to right over and over again. Once again, try not to think of a number in your head. Just think of how many can I do before I have to stop? If you want to count, you can count, but don't try to stop at a certain number. Keep going, till you can't go anymore, until you can't pick yourself up anymore. And that's some soccer strength and condition and exercises. See you next, guys.