As there are several skill sets in MMA which translate well into soccer, there are inevitably some soccer-specific training techniques which can be utilized effectively in MMA strength and conditioning programs. Here are just a few of the workouts which can be used to help a fighter improve their game.

FAST FEET

Good footwork is vital for MMA and naturally almost all soccer-based workouts can help with the improvement of an athlete's ability to move. Basic sprinting and shuttle running exercises can help build strength, speed and endurance in the legs; qualities which will go a long way in mixed martial arts, helping to out-maneuver an opponent.

One particular workout that is very useful in developing quickness and co-ordination in the feet – essentially the key to good footwork – is running using a speed ladder. This is done by laying the rope ladder flat on the ground and moving between the rungs, using a variety of different techniques (forwards, backwards, sideways) as fast as possible. The faster you are able to perform this exercise, the better your footwork will become. 

IT'S ALL IN THE HIPS

Strong hips are important in both soccer and mixed martial arts, as athletes of both sports need to be able to kick powerfully and also perform a range of rapid movements with their lower bodies. One popular training method amongst soccer players is the use of kinetic bands.

A kinetic band is a specially designed elastic band that wraps around the thighs, constricting an individual's movement and forcing them to use as much strength as possible in their hips. A simple and effective exercise for developing hip strength is to run up a flight of stairs while wearing a kinetic band. 

Athletes who have used this training technique have reported a dramatic increase in hip strength. Fighters to benefit from using this tool in their training include UFC legend Georges St Pierre. 

EXPLOSIVE ACTION

Plyometric exercises are a core component in soccer training. These exercises are designed to enable an athlete to perform fast and explosive movements in short time periods. Although the paces of soccer and MMA contests are quite different, it is necessary for competitors in both professions to have this explosive ability, as you never know when the action is going to pick up.

Here is a quick soccer-style workout that will help to develop these quick fire movements:

1: Box Jumps: 

Jump onto a steady platform of roughly waist-height.

2: Tuck Jumps: 

Jump vertically and pull your legs up and inwards towards your body.

3: Skate Bounding: 

Skip as far and as high as you can.

4: Hop and Hold: 

Move forward in a bounding motion, stopping to perform a quick hop between each bound.