LIKE A PRO

Nike Academy coach Josh Dixon hits up In­sta­gram to ex­am­ine the train­ing rou­tines of pro play­ers

FourFourTwo - - PERFORMANCE -

1 Cris­tiano Ron­aldo @cris­tiano

“In­cor­po­rat­ing some knee sta­bil­ity ex­er­cises into your gym rou­tine may help to re­duce in­jury risk,” says Dixon.

2 Alexan­dre Pato @pato

“You could dam­age a ham­string at the end range of move­ment. Us­ing re­sis­tance at the an­kle to load through this range is a great way to ad­dress it.”

3 John Terry @john­terry.26

“Cir­cuit train­ing is an alternative way of boost­ing fit­ness. It re­moves the monotony of run-based ses­sions.”

4 Ad­nan Januzaj @ad­nan­januzaj

“Strength­en­ing the rear of the body will en­hance on-pitch per­for­mance. In­creas­ing the tempo of the step-up can max­imise the im­pact that it has.”

5 Kevin-prince Boateng @prince09_

“Pull-ups are a sta­ple of up­per-body train­ing. Main­tain­ing a con­trolled mo­tion will in­crease the dif­fi­culty.”

6 Hatem Ben Arfa @hatem­be­nar­faof­fi­ciel

“Goblet squats are a great way to in­tro­duce a squat pat­tern to train­ing. They im­prove lower-body strength.”

7 Quincy Promes @qpromes

“Hip-re­lated in­juries are com­mon in foot­ball. Keep­ing the ad­duc­tors strong will help en­sure you avoid in­jury.”

8 Alex Oxlade-cham­ber­lain @alex­ox­cham­ber­lain

“A clean bill of health is key dur­ing busy pe­ri­ods of the sea­son. Cryother­apy cham­bers pro­vide both a phys­i­cal and psy­cho­log­i­cal ben­e­fit to your re­cov­ery.”

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