His skills: A defender must have extremely quick feet in order to stay in front of offensive players that are controlling the ball. Fabio Cannavaro, the 2006 FIFA World Player of the Year and captain of the Italian national team, has made his living as a staunch defender.
Your workout: To defend like Cannavaro, use a jump rope as a simple, yet effective means of improving overall fitness as well as foot speed. It’s also an extremely efficient way to burn calories. "One minute of jumping rope, on average, burns about 11 calories," says Smith.