Tips from play­ers’ train­ing pics

Charl­ton Ath­letic’s first team sport sci­en­tist, Josh Hornby, casts his ex­pert eye over pro foot­ballers’ work­out rou­tines

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1 Dar­ren Bent @jamie_ve­loc­ity “Bat­tle ropes are used by play­ers as part of meta­bolic con­di­tion­ing ses­sions, to increase caloric burn and main­tain lean mus­cle,” says Hornby.

2 Jer­main De­foe @iamjer­main­de­foe “Pi­lates boosts mus­cle elas­tic­ity and range of mo­tion. Im­prov­ing flex­i­bil­ity also aids in­jury preven­tion.”

3 Eden Hazard @chelseafc “He’s do­ing sus­pen­sion train­ing – it’s great for de­vel­op­ing balance, strength and co­or­di­na­tion us­ing body weight and grav­ity as the re­sis­tance.”

4 Me­sut Özil @shko­dran­mustafi “A half-kneel­ing sin­gle-arm press with a ket­tle­bell is a su­perb move for uni­lat­eral up­per body strength. It en­gages the core at the same time.”

5 Adrien Rabiot @psg “Sin­gle-leg dead­lifts are ideal for ham­string and glute ac­ti­va­tion – add two dumb­bells for deeper range.”

6 Re­nato Sanches @swan­sof­fi­cial “Side planks help to en­hance core stability, which is key for twist­ing, turn­ing and hold­ing off your marker. Don’t al­low your hips to sag, though!”

7 Cris­tiano Ron­aldo @cris­tiano “Ron­aldo’s fierce shot is pow­ered by count­less leg ex­ten­sion drills, which iso­late the quadri­ceps mus­cle.”

8 Theo Wal­cott @ever­ton “Chin-ups can be used to im­prove and pre­serve up­per body strength. Not quite up to a full one? An as­sisted pull-up ma­chine will build up brawn.”

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