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I would start training with the agility ladder and cone drills to improve on your lateral speed.

Good luck.

Agree with ZoranM,

Personally I prefer to do them standing with my arm hanging down.

Also, supinate your wrist slightly at the top of the movement to engage more muscle fibers in your bicep.

You should be fine with this grip, it's all about preference and personal comfort.

I don't see why it would have negative effects on your gains.

Agree with stuzoo2,

There isn't any specific exercise to increase separation between two muscles. It will come down to your conditioning level. When you get low enough then you will start to see...

Try using a trap bar for your deadlifts.

It won't put as much strain on your lower back and you might find that it feels like a more natural hand position.

Heavy compound, explosive lifts.

Cleans, snatches, deadlifts, squats etc.

Make sure you're eating enough, getting a good amount of sleep and staying hydrated to recover properly.

jrs130 is right.

If your chest is a weak point, you need to prioritize it and make it one of your most intense workouts.

Start doing pushups, barbell and dumbbell presses (flat and incline),...

Behind-the-back shrugs off of a smith machine and lean forward slightly to engage the traps more.

What does your weight training program look like (specifically your chest routine if that's a weak point)?

You can do rows with the bungee cords, explosive press downs and overhead presses with them as well.

Just ensure your rotator cuff is not in a compromised position when training.

You should be taking it throughout the entire day.

Eat 5-6 small meals throughout the day and make sure each consist of some form of protein (good examples are above from matjusm).

Personally I start with incline presses simply because my upper chest is the main area I want to improve.

Put as much focus on the negative portion of the lift as you do on the positive.

Get a good deep stretch on the negative, then explode and contract on the positive.

Always feel the muscle...

Personally I would say that if you really want to improve for soccer you shouldn't be too focused on bulking.

As you said, the two don't really mix so I would focus on your endurance, footwork,...

Try doing planks with a pyramid plate setup.

Put down a 10, 5, and 2.5lb plate beside your right hand while in your plank position.

Move the dumbbells one at a time, from right hand to left...

You could even do machine presses with a closer grip for burn out sets.

Just really focus on the squeeze at the top of the movement.

Personally I really only utilize them after leg day because I find it takes me a long time to recover after my leg training.

I find 10 minutes is enough but sometimes it depends on how much you...

Another good one is to position yourself in a plank, hook your feet into TRX ropes and bring your knees to your chest.

Great squeeze in your abs.

It's all about what you personally feel works the muscle better.

I can lift more weight with barbell bench but I always get a better pump and stretch using dumbbells to I tend to use dumbbells in...

Personally I would say that 3 days a week is plenty for core specific workouts.

You train your core indirectly through a lot of exercises such as squats, deadlifts etc. so 2-3 times per week is...