Like A Pro

Strength and con­di­tion­ing ex­pert Joseph Foy hits up In­sta­gram to re­view pro play­ers’ train­ing rou­tines

Australian Four Four Two - - CONTENTS -

1 Steven Ger­rard @ste­venger­rard “Box­ing is great for train­ing hand-eye co-or­di­na­tion, which can of­ten be ne­glected in foot­ball,” says Foy. “The heat will add in­ten­sity to the ses­sion.”

2 Mar­cus Rash­ford @mar­cus­rash­ford “A bench press us­ing re­sis­tance bands will train you to push with ac­cel­er­a­tion, which will help you to push away an op­po­nent in a match.”

3 Mousa Dem­bele @mou­sadem­bele “Weighted lunges mimic a run­ning ac­tion. Us­ing a weight will im­prove your tech­nique for that move­ment.”

4 Salomon Kalou @sa­lomonkalou “Peo­ple try to jazz up gym ex­er­cises and work­outs, but there’s lim­ited sci­ence – if any – to sup­port alti­tude masks, so don’t waste your money.”

5 Mario Balotelli @mb459 “An ab­dom­i­nal roll-out re­ally tests your core: it’s much more dif­fi­cult to sta­bilise your body with both hands out.”

6 Kasper Sch­me­ichel @kasper­schme­ichel “This is sim­ply a more chal­leng­ing ver­sion of a stan­dard plank. Try to hold it for as long as you pos­si­bly can un­til your tech­nique be­gins to suf­fer.”

7 Ser­gio Ramos @sr4o­fi­cial “A front squat is a great full-body ex­er­cise. It will im­prove lower-body strength and help to build a solid core.”

8 Radja Naing­golan @rad­ja­clanaing­golan “A ket­tle­bell hold isn’t an es­sen­tial foot­ball ex­er­cise, but it could help to de­velop rear del­toid strength in your shoul­ders, while en­gag­ing your core.”

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