When it comes to preparing to compete, Josh Wolff of the U.S. National Team knows what it takes. Wolff, who plays for Major League Soccer's Chicago Fire, is considered one of the most dangerous strikers in the league with his combination of speed, skill and instinct.

At the 2000 Olympics, Wolff played every minute of all six games for the U.S., contributing two goals en route to a historic fourth place finish against the world's top competition. With each game consisting of 90 grueling minutes of uninterrupted play and continuous running, the need for solid preparation, including conditioning and skill practice, is essential. Wolff offers some advice from his own experience to help maximize play on the field.

Keys to successful training and practicing for soccer

Tip #1: Before each season, get yourself in good soccer-condition.

 "Fitness-wise, we do a good bit in the preseason. This year I was with the national team, so we were able to do a good two weeks of just straight fitness. In the off-season, that's something that I certainly have to do better on as I've learned you gotta take care of yourself in the months that we're off. But usually I focus more on it in preseason and what not."

Tip #2: Rather than distance running, focus more on shorter, more intense periods of running to strengthen your legs.

"We don't do so much distance running. It's more of a 10 to 15 minute high, maintaining your heart rate in a certain target area and doing things like that. And then once we get into the season, you back off on that stuff and work more on sprints and strengthening your legs just because it's a long season."

Tip #3: Before each practice, get a good warm-up and stretch in.

 "With Chicago, especially when we're in-season, it's pretty repetitive. We just get a good 30-45 minute warm-up. Stretch out, obviously-try and do anything to protect your body from injuries, which I've experienced a few in the last couple years."

Tip #4: Start with small scrimmages in small areas to improve ball control before going to full-scale scrimmaging.

"We play a lot of possession-we keep everything very competitive as far as the amount of touches and the amount of goals. Once we get done with a possession game, we play towards small goals with small teams, like 5-vs-5 or 6-vs-6."

Tip #5: Towards the end of practice, move to a full-scale scrimmage with game-like intensity. 

"We'll open it up at the end and play 8-vs-8 or 9-vs-9 on a big field. Everything remains very competitive, because once that breaks down, you basically have nothing, and that's the important thing-to stay tuned and be sharp."