While doing weights to bulk up is beneficial, soccer players should primarily focus on toning their bodies while gaining lean muscle. Soccer players must focus on developing strength in all of their muscles, thus the optimal training plan will include extremely precise workouts that target all of those muscles. The best way for soccer players to gain strength is by lifting heavy objects, many studies have shown that football players who lift weights are more likely to be drafted by professional teams than those who don't lift weights. There are two types of lifts that will help soccer players develop strength and power: isolation exercises and compound movements. Isolation exercises involve raising one arm or leg very quickly in order to build up muscle fast. For example, if a player wants to work on his calf muscles, he could choose to do single-leg squats or jump squats. These movements are perfect because they force the player to activate his muscles without any help from other parts of his body. In addition, they're great for building power since he's not relying on his nervous system but rather his muscles alone. Compound movements, on the other hand, consist of two or more separate moves performed simultaneously. For example, a player could do forward lunges while kicking a ball (this is called a double movement). Or he could do straight-legged deadlifts with an object weighing 20 pounds (9 kg) attached to his back (this is called a triple movement).