Arsenal With a strong body and steely mind, you can take control of the midfield battleground, says Arsenal’s all-action Welshman

Power Build your very own pair of whirring pistons with Boro's strength and conditioning coach Nick Grantham

Power Want to be a football powerhouse? No problem. Defender Ibrahima Sonko and England strength and conditioning coach Chris Neville have just the exercise for you

Heading You don’t have to be tall to dominate the skies, says Australia international and aerial master Tim Cahill – you’ve just got to get the technique right

Power Build your leg strength with this power boosting exercise from defender Ibrahima Sonko and strength and England conditioning coach Chris Neville

Speed Golden advice on how to run faster, jump higher, shoot harder and compete for longer from a host of the world's fittest athletes

Manchester City This split squat exercise from Micah Richards will help you tackle harder and jumper higher

Strength We all know that goalkeepers are a different breed, but German Dirk Orlishausen makes his fellow custodians look positively normal

Power Pack your legs with dynamite without lifting a weight

Power Transform your upper body with part-time Action Man and defender Ibrahima Sonko and England's strength and conditioning coach Chris Neville