Lionel Messi’s effortless harnessing of gravity makes him a locomotive genius, a spectacle of spatial awareness and three-dimensional physical control. Alan Pearson, pro football workout specialist (SAQ International), shows you how you can build speed, agility and that impossible balance – so that you can have the world at your feet.
By MH Staff - Posted on 18th June 2014
Having the ball on a string is nothing without equilibrium, steal some world class tips from Lionel Messi.
1 Explosive Pace: W Run
Lay five cones in a W shape, 10m across the top, and five metres deep. Start on the furthest left point, jog backwards to the second point, sprint to the third, jog backwards to the fourth and sprint away to the right point. Wait for 20 seconds, then reverse.
2 Explosive Pace: Dead Leg Run
Set eight hurdles or cones in a straight line, with the final one five metres out from the end. Run down the cones, lifting one leg high over each. Use a good 90-degree arm drive and push your knee high. Sprint out to the last cone, repeat with opposite leg.
3 Ultra Agility: Horizontal Hops
Set out six cones: three in a straight line, then from the end, one at nine o’clock, one at 12, one at three, all five metres away. Hop to each cone, then sprint to the final ones. Walk back, alternating the hopping leg. Do three sets of eight reps.
4 Ultra Agility: Get-Ups
This is great for leg drive. Lie on the floor (always alternate position: back, side, front, etc) count to five, then get up as quickly as possible, then sprint five metres. Perform three sets of eight. This trains total- body coordination.
5 Ultra Agility: Two-Footed Bounds
Lay out cones the same as the horizontal hops exercise, but instead of hopping, bound with two legs over the first three, then sprint and swerve through the nine, 12 and three o’clock cones and back to the start. Perform three sets of four.
6 Superior Balance: Backwards Lunge With Side Flexion
Start with feet shoulder-width apart, knees bent and core tensed. Step back into a deep lunge with right leg, extend your right arm overhead and side flex. Push back to the start with left leg. Do eight reps of six each side.
7 Superior Balance: Shelf Stacker
Builds core stability. Reach and lunge down with both hands to the outside of your right ankle, explode from there in a diagonal movement across the body, as if putting something from the floor onto a shelf. Do 15 reps on each side.
8 Superior Balance: Alphabet Drill
For superior glutes: balance on your left leg. Extend your right leg in front and draw the alphabet, then repeat on the other side, maintaining posture and balance the whole time. Repeat on other leg. No defender will ever get near you.