It takes long for pro players to have the chance to win a World Cup, or at least get to the final match, as the tournament takes place every 4 years. It takes a lot of luck and excellent performances involved in order to participate.
In order to boost the odds, getting into the best shape possible before the World Cup is mandatory. Learn how players do it here.
Strength and conditioning training programs can be divided into three different types before a big tournament like the World Cup.
The 3 different approaches pro players should have to follow considering their overall fitness conditioning level are field-based conditioning, gym-based conditioning, and injury prevention, as they improve different health aspects.
Gym-Based Conditioning Training
Players will train power and strength during this phase. Most players can be seen performing many squats variations such as pistol squats, Bulgarian squats, and regular squats to strengthen the lower body while combining them with fast and explosive movements like jumps and hops. Doing 8 to 10 reps with a heavy weight for 3 sets will do.
After the tournament has already started, the gym-based phase is put on hold for a while, as the main focus is on recovery and preservation instead of increasing strength.
Field-Based Conditioning Training
Some of the countless drills players perform in order to develop speed include sprinting, running in zig-zag formation, and jump-and-sprint drills. While all players perform general fitness drills, field-based conditioning training relies on working the moves demanded by their specific position on the pitch.
The defenseman should train one-on-one situations, strikers should train strength and accuracy while they shoot, and center-halves should train jumps and headers in order to win the ball in the air.
This will help the players to focus on the little details before integrating the overall strategy used for the game.
Injury Prevention Training
When players are preparing for the World Cup, the injury prevention training phase is extremely important. This is the perfect time to do some recovery exercises and take care of any small injury.
Strengthening ligaments, muscles, and overall bone structure will help players avoid injuries.
For every soccer enthusiast eager to improve their fitness conditioning and overall performance, learning from the pros and imitating what they do is a nice way to stay motivated on their journey to becoming the next Lionel Messi.