Train Like the World’s Best: 7 HIIT Traits That Define Elite Performance

INSIGHT, TRAINING | Červen 2026

With the FIFA World Cup 26™ set to kick off on June 11 across Canada, Mexico, and the United States, the eyes of the world are once again turning to elite international soccer.

But have you ever wondered what makes the world’s best soccer players so fast, so powerful, and so relentless for 90 minutes?

Well, top players aren’t just technically skilled – they curate a specific subset of physical traits through structured, high-intensity training. Between speed, strength, endurance, agility, and balance, these players harness a blend of the functional abilities and characteristics required not only to perform on soccer’s biggest stage – but in everyday life, too.

Below, we’re breaking down the key physical traits commonly seen in top-level players – and how you can build them through targeted, high-intensity F45 workouts.

1. Acceleration and explosive power: Kylian Mbappé

Known for rapid first-step acceleration and electrifying bursts of power and pace, players like France’s (and Real Madrid’s) Mbappé demonstrate the importance of acceleration in high-pressure sporting situations. But being able to generate force and react to movement quickly is also a functional skill that translates into everyday life – whether that’s climbing stairs, stepping off a curb, or prying yourself out of your desk chair after a long day in the office.

Looking to build similar attributes? F45 Training’s cardio workouts utilize strategically timed plyometric movements and stations designed to raise your heart rate; burn fat, boost metabolism, and provide the benefits of aerobic exercise.

Our cardio workouts feature explosive movements and exercises such as:

Short-distance sprint intervals (5 to 20m)

Box jumps and bounding

Resisted sprints or sled pushes

Fast-twitch focused training

Kylian Mbappé’s campaign with France at the FIFA World Cup 26™kicks off when they take on Senegal on Tuesday June 16 at the MetLife Stadium in New Jersey.

2. Strength and physicality: Virgil van Dijk

Between his towering physical presence, composure, and ability to dominate one-on-one duels, Netherlands and Liverpool defender Virgil van Dijk is an elite example of the vital role that strength and resilience play on the soccer field.

But strength is about more than just power – it’s about stability, posture, and reducing the risk of injury through proper recovery practices and techniques. What’s more, research suggests that muscle training is linked to longevity – making strength training something you need to continue doing throughout your 40s and beyond.

Here’s where our resistance workouts can help. These strength-focused training sessions use principles like progressive overload designed to help you become your strongest, most powerful self: increasing bone density, improving total-body power, and boosting muscle endurance, while also helping you in your weight loss journey.

Resistance workouts at F45 often include:

Squats, deadlifts, and lunges

Upper body pushing and pulling movements

Core stability and bracing exercises

Progressive resistance training using weights

See Virgil van Dijk in action with the Netherlands at the FIFA World Cup 26™ when the Dutch meet Japan on Sunday June 14 at AT&T Stadium in Dallas, Texas.

3. Agility and change of direction: Christian Pulisic

A paragon of quick feet and unpredictable changes of pace, US and AC Milan midfielder Christian Pulisic highlights how agility allows athletes to react instantly – and operate in the tightest of spaces. Agility is equally important in everyday life, though: whether that’s dodging fellow commuters as you rush to make the morning train, keeping up with the kids, or as part of a wider, sustainable fitness routine that incorporates a wide range of activities.

F45 Training incorporates dynamic, multi-directional movements into both cardio and hybrid sessions, designed to help you improve your agility and coordination and minimize your risk of injury.

Agility-boosting exercises you’ll experience at your local F45 studio include:

Ladder drills for foot speed

Cone drills with directional changes

Lateral shuffles and crossover steps

Reactive bodyweight movements

Of course, agility during a workout – or in day-to-day life – isn’t just down to how you train, or which workouts you choose. Because actually, what you wear can be just as important.

One way to maximize your freedom of movement and speed is to choose breathable, sweat-wicking fabrics that keep you cool while staying out of your way as you move. Recently, F45 teamed up with Reebok to create a brand-new line of apparel designed to do just that: with a range of comfortable, street-to-studio training gear our athletes – and our members – love.

Witness Christian Pulisic’s agility and change of pace at the FIFA World Cup 26™, when the US take on Paraguay at SoFi Stadium in Los Angeles on Friday June 12.

4. Endurance and work rate: Luka Modrić

Renowned for his ability to cover large distances – all while maintaining composure and technical nous – Croatia and AC Milan midfielder Luka Modrić epitomizes the game-changing role of endurance and work-rate at the highest level of world soccer.

Beyond the pitch, though, endurance plays a key role in day-to-day life – helping you stay energized throughout long days at the office, manage physical tasks without fatigue, and stay focused under pressure. That’s why F45 Training’s hybrid workouts combine strength-building and stamina-stimulating elements from F45’s resistance and cardio workouts.

Hybrid workouts may help to boost your endurance and work rate through:

AMRAP (as many rounds as possible) circuits

Longer interval-based training blocks

Continuous movement stations with minimal rest

Functional conditioning exercises performed under fatigue

Ready to get started? Locate your nearest F45 studio today to start your free trial.

Luka Modrić begins his FIFA World Cup 26™ journey when Croatia take on England at AT&T Stadium in Dallas, Texas on Wednesday June 17.

5. Repeat sprint ability: Micky van de Ven

With a top speed of 23.23 mph – achieved in January 2024 in the English Premier League, setting a league record that still stands – Netherlands and Tottenham Hotspur defender Micky van de Ven is England’s most rapid player: and one of the fastest players in the world.

But speed doesn’t have to be something you’re born with – it can be a trainable quality. And, with a targeted mix of workouts and recovery at F45, you can potentially improve how quickly you move and react.

F45 Training’s HIIT-based structure is ideal for improving repeat effort capacity, combining short bursts of intensity with smaller recovery windows.

These workouts often include:

Sprint intervals with short rest periods

Shuttle runs and change-of-direction drills

Timed high-intensity stations

Circuits designed to challenge recovery between efforts

Micky van de Ven’s tournament at the FIFA World Cup 26™ begins when the Netherlands face Japan at AT&T Stadium in Dallas, Texas on Sunday June 14.

6. Balance and coordination: Erling Haaland

Lauded around the world for his control, body awareness, and ability to stay composed (and on his feet) under pressure, players like Norway’s and Manchester City’s Haaland highlight the importance of balance and coordination in elite soccer.

In everyday life, though, these qualities translate to better control over your body: helping with posture, stability, and reducing the likelihood of trips, slips, or falls. This is why F45 Training integrates functional, stability-based movements – such as those you’ll find in our recovery workouts – into its programming designed to help improve coordination and control.

Coordination and balance-building exercises in our workouts include:

Single-leg exercises such as lunges and step-ups

Stability-focused strength movements

Controlled functional training patterns

Balance-challenging exercises

When it comes to exercises and workouts that require balance, choosing the right footwear can be crucial – which is why we’ve teamed up with Reebok to create the Nano X5 Edge. Designed with a dual-density foam midsole and a unique 3D structure in the upper, the Nano X5 Edge offers a rare mix of flex, support, and durability to elevate your workouts.

Catch Erling Haaland at the FIFA World Cup 26™ when Norway plays Iraq at Gillette Stadium in Boston, Massachusetts on Tuesday June 16.

7. Core strength and rotational power: Harry Kane

Known for his ability to generate force through his body – allowing him to shoot powerfully at goal with little back lift or room to work in – players like Kane illustrate the effectiveness of core strength and rotational power in professional soccer.

On the pitch, these qualities – which the England and Bayern Munich striker has in spades – support movement efficiency, force transfer, and overall stability. In your day-to-day routine, however, a strong core helps with posture, reduces strain on the lower back, and supports nearly every movement – from bending and lifting to twisting and reaching¹.

Here at F45, we incorporate core-focused exercises across both resistance and hybrid sessions, designed to ensure your core muscles are engaged throughout the workout.

These movements often include:

Rotational exercises such as twists and cable movements

Anti-rotation work like planks and Pallof presses

Medicine ball throws and slams

Core engagement within compound lifts

Harry Kane’s first game with England at the FIFA World Cup 26™ is against Luka Modrić’s Croatia on Wednesday June 17 at AT&T Stadium in Dallas, Texas.

The FIFA World Cup 26™ isn’t the only upcoming event we have circled in our calendar! For more exciting fitness landmarks to look forward to, explore our breakdown of F45 PEAK500 – and how to get ready for it – or prepare for HYROX with our 101 training guide.

Disclaimer: References to FIFA World Cup 26™ as well as any athlete in this article are for illustrative and commentary purposes only. F45 Training is not affiliated with, endorsed by or sponsored by Fédération Internationale de Football Association (FIFA) or its affiliates, , or any of the athletes mentioned in this article. FIFA World Cup 26™ is a registered trademark of édération Internationale de Football Association (FIFA).

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