Train like your football heroes

The biggest sporting event [cricket fans might argue, but who cares, #amiright?] in the world is on. The largest community of Brazil-Argentina supporters outside South America going berserk, late night football parties, everyone and their grandmother [self-proclaimed 'phutbol' fan Bappi Lahiri included] recording a 'killer' football song and killing our eardrums, etc. I don't know about you, but I'm loving this; the actual game that is.
Besides the artistry and the beautiful goals, the other aspect of football that fascinates me is the endurance -- staying on top of your game for a taxing 90 minute match. This kind of endurance can be achieved through a series of strength training exercises that involve building lean muscle mass.
Squats
One of the best-known workouts for powerful legs. Start by standing with feet shoulder-width apart. Keeping your spine straight, slowly lower your body until your knees are at a 90 degree angle. Slowly raise your body until you are back in the starting position. Try doing three sets of 10-12 reps to get maximum results.
Sprints
Sprinting engages the fast-twitch muscle fibres in the quads and hamstrings. Two days of sprinting per week should help to increase the muscle mass in your legs. Sprint between 30 to 50 feet as fast as possible, then jog/walk for another 50 feet. Continue this cycle about five to ten times. Warm up and stretch before sprinting so that you don't pull your hamstring muscles.
Power jumps
Explosive bursts of power jumping will give your leg muscles -- including quadriceps, hamstrings and calves -- a killer workout. Begin by standing with your feet shoulder-width apart. Get into a semi-squat position, and with all your might, jump vertically as high as you can. As you jump in the air, try to bring your knees to your chest to get even more out of the exercise. Try to do about five sets of 20 jumps.