How To Get Fit Like A Premier League Footballer | Football Fitness Training

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Premier League Fitness Workout (Complete 2-3 rounds)
Box to box (80 meters)
15 seconds on, 15 seconds rest x 8 reps
2 mins rest
Box to half way and back (40 meters)
15 seconds on, 15 seconds rest x 6 reps
90 seconds rest
Box to 15 meters short short long (20 steps)
15 seconds on, 15 rest x 4
Rest 1 minute
Box to 15 meters and back twice (20 steps)
15 seconds on, 15 seconds rest x 2
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[@7mlc]

Hi Guys! Hope you enjoy this fitness session designed for premier league footballers. I’d recommend doing 3 rounds 2-3 times per week during the off-season, and 1-2 rounds 1-2 times per week during season (depending on your team training load). Below is the workout for you to save to your notes: Premier League Fitness Workout (Complete 2-3 rounds) Box to box (80 meters) 15 seconds on, 15 seconds rest x 8 reps 2 mins rest Box to half way and back (40 meters) 15 seconds on, 15 seconds rest x 6 reps 90 seconds rest Box to 15 meters short short long (20 steps) 15 seconds on, 15 rest x 4 Rest 1 minute Box to 15 meters and back twice (20 steps) 15 seconds on, 15 seconds rest x 2 (Repeat 2-3 times)

[@bryansolares573]

When your dropping the how to get fit like a La Liga santandar player?

[@basiicm]

​@@bryansolares573premier league is the most physical league itw so this applies in every league so no need for a LaLiga training video

[@jiggibrain8551]

❤

[@mortu9168]

I learned a lot from your videos and improved a lot. Thank you for everything. You are my favorite KZbinr. ❤️

[@7mlc]

Love to hear of your progress mate. Thanks so much for your support 💪

[@MaherMaher-hn1fx]

16:58

[@thefootballfolk]

Love it mate! Favourite part for sure is the "pipe down siri" moment🤣

[@7mlc]

Picks her moments doesn’t she 😂 Thanks mate, glad you enjoyed it and hope all is well!

[@CallofdutywithAbdullah]

Perfect training dude! My training session didnt start without watching ur videos

[@aesthetic_waves5494]

This is really awesome and absolutely amazing video mate , i definitely wanted this kind of video and to improve myself like premier league football players . Thank mate 👍🙂⚽

[@KnuckleballTwins]

That’s absolutely brutal! 😰😅 Fair play for all the knowledge provided 👏 It’s not easy explaining something whilst doing it at that intensity 😳💪

[@sanalvarghese5378]

Great vid mate, voice over really helped to understand it very well

[@BBocho]

Good workout, I will give it a try for sure! 👌🏾

[@vTreaatz]

Quality video mate!

[@ghostlyy4k563]

I learn so much from your videos and even have a daily session consisting of one of your videos

[@ramixpAPEX]

Thanks for inspiring many to never give up. 😊

[@marypalestina9027]

This is a great video. Thank you for the ideas!! Love from America🇺🇲

[@afnanhisyamhussin2589]

will give this a try later after work, thanks MLC

[@Him-othy123]

You don't know how ive been looking for this type of video, THANKSSS❤

[@7mlc]

You’re more than welcome mate 🤝

[@rajunayak1206]

You're great bro ❤️

[@user-qd4bx4jb5z]

You are one of thebest people I follow♥

[@ipp0ss121]

Will try it soon ❤

[@user-ou6zl4ll5v]

This is an effective video bro. Thank you for your skills

[@JonathanRodriguez-nz9nw]

Just fantastic! Thank you for pinning the comment with the complete workout Michael! Crucial for all footballers to do this consistently

[@cristianoronaldok.845]

thank you alot i have improved soo much since l'v started following you ...there's a reason why i chose as my role model you & CR7 i have learned alot from you & him thank you soo much mate ....

[@Joo__Skiller_7]

The Best Channel about Football

[@kareembax1269]

I would like to thank you very much. I tried this tiring session, but I benefited from it. Thank you Keep a great working ❤❤

[@MarufMisbah-sg7ko]

Thank you. I love it

[@kaka1340]

A helpful video. Thank you

[@KauaOliveiramattos]

Excelentes exercícios!!!

[@carlosck9215]

Need to try this today😊

[@teresapladevall367]

The best 😍 keep going 💪🏻

[@7mlc]

Thank you! 🤝

[@emmanuelekanem7888]

Love your videos man, tsarted watching a couple years back and glad I got back on it again. Question: During games, do you breathe more through your nose or mouth? Is it different for recovery after a sprint vs. during a sprint?

[@rioscloud9167]

Good video and quality content

[@user-sl2lm3sf6q]

Thank you for this Michael, I have also improved a lot from watching your drills ETC… I hope to benefit from this video since I have aspirations of being a footballer and playing at top level, also thank you for getting my request on drills for midfielders that I asked for a few weeks ago. Totally appreciate it, love from Poland 🇵🇱 and Lebanon 🇱🇧

[@sundayjunior10]

I’m so glad I followed you my best favorite KZbinr I’m a skillful player and you helped my feets allot thanks so much

[@7mlc]

Thank you so much for your support my man! 🤝

[@ichbindumm4229]

I love it when he says 'off we go' 😅😅

[@raufbukari9813]

One of the best,keep up with the good work man 🙏🏿

[@7mlc]

Appreciate the support mate 🤜🤛

[@boisesoccer]

Siri thought you were slacking off on your excersises😅! Another Great and informative video! 👍

[@adrien55]

Thanks a lot for the video ! I wonder how we could adapt this drill to players with different fitness levels? Should we cut the length or increase the interval time ? Thanks 🙏🏻

[@germancruz9860]

Thank you!

[@Utkarshyada7myfootballjourney.]

Very very nice football fitness training bro

[@matthewcheung604]

Role model for me 👍🙌

[@tizianogutierrez1449]

Eres muy bueno demasiado eres excelente Eres el mejor canta tú videos

[@maestro7.023]

Good video ❤

[@crxzyninjx]

Needed this vid today🙏my bday today.

[@7mlc]

Happy birthday mate! Have a wonderful day 🤜🤛

[@safrilfirmansyah9060]

God job bro

[@stevenlowen2287]

Excellent💪💪⚽👍

[@ziadmh1507]

Thanks you helpful bro ❤🫡

[@hayk_sevoyan]

Love thisss❤❤ Mike can footballers use mass gainers ? My goal now is to gain weight, but i dont really like gainers, i think it is more bodybuild specific supplement, also i enjoyed whey protein the most❤

[@danisramadhan3137]

I like this channel Thank you friends greetings from indonesia 🇮🇩

[@mehdisnoussi7910]

Great 👍 approach

[@kevinsayce2248]

Great content Michael. Fitness is as important as technical skills. A great similar ‘Sprint & Stamina’ drill I used often in pre-season would be a good compliment to this one. This also had the ‘team bonding’ attribute as all players did the drill together. Basically all players stand alongside each other on the start line. Ahead there are cones place at 10, 20, 30, 40 and 50 yards. On a signal, ALL sprint to the 10 yard cone and WALK back to the start. When all back, repeat the sprint etc 10 times. Rest 30 secs. Now sprint to the 20 yard cone and walk back x 5 rest 30 secs Then sprint to 30 yd cone walk back x 3. Then sprint to 40 yd cone and walk back x 2 Then finally sprint to 50 yd full out. Trust me Michael, NO player wants to be last, not even the GK. All the teams I’ve introduced this to have become the fastest and strongest players in their league. And sometimes I’ve added a ball that has to be dribbled on the sprints to provide variety etc. 👍

[@kevinsayce2248]

Michael, another one I got from Arsenal’s youth was as follows. It’s called the WALK, JOG, RUN, SPRINT RELAX Cones placed at 0 > 5yds > 10yds > 15yds > 20yds and 25yds Players at 0. On signal they walk to 5yds then jog to 10, run to 15, sprint to 20 then decelerate to 25. Walk back to start and repeat x 5 Then 5 high steps to 5yds, 10 rapid steps to 10yds, 15 rapid steps to 15yds, 20 rapid steps to 20 yds, walk to 25yds

[@CrazyPlaysFIFA]

Just what i need

[@7mlc]

Happy to help 🤝

[@CrazyPlaysFIFA]

I got cut from my highschool team. I cant even try out next year cuz im graduating. I don’t understand what i did wrong, i played to my abilities and did well. Was really looking forward to being on a team for once but that dream is crushed

[@arafatmallick4440]

You are my football teacher🎉🎉🎉

[@7mlc]

It’s a privilege 🤝

[@kanisha_art]

You are 🐐

[@mahmoodkhan1535]

I would have loved to follow this one but cant due to lack of space, i only have around GK box of space, so mind if i only Jog at my own pace for: #1 min #Rest 15 sec #Repeat 5 times #Rest for minute #thats 1 set and do it 3 times total (takes over 20mins) I do it for stamina and fitness, makes me last longer in training, I swear i was just thinking of changing it as its really intense, until i saw this video, its almost the same as my Routine except you run fast for short period while i run at my own pace but for longer period. And do you do these on your training days or off day?

[@totosana3631]

Thanks bro please show us how to run or exercise we get tall and fit ness body

[@Account64000]

I think I could be a much better player if I get my fitness to the highest level. Then it’s all just a mental game

[@Thabangfootball]

thanks coach

[@7mlc]

Always welcome mate 🤝

[@user-ex1qv7wb7r]

My fitness was never really that good. Then I got injured for 2-3 months and now it’s even worse. Been training a bit on the treadmill since then and I went from almost bottom on my team after the my injury to middle. I’m going to try this next summer (I live in Canada and winter just started) because I think it will be more effective. I’m also going on a vacation to Mexico in a few months so I’ll keep this in mind and some other sand workouts when I go there. For now, I think I’m going to do some calculations of distance and speed so I can do the same workout on my treadmill. I know it’s not going to be as effective because of the changing directions but it’ll still help a bit I’m hoping.

[@santosmayom9087]

I was starting to get worried mate..I think I can't feel confident when I don't watch ur videos...thanks again

[@paultech9385]

Please do a video about running on the balls of your feet. I stopped playing at 30 because I ran on the heal of my foot and no-one ever pointed out how bad that is. I actually just started playing again later in life after learning how to run properly.

[@teammeyers3249]

search up a vid i had this problem too just rest it and try to run more on the mid foot

[@kosa.7770]

I just did the one you uploaded 2 years ago i guess next weeks conditioning session is ready

[@7mlc]

Love to hear it 💪

[@rubyruby5710]

Any tips any how to take the skills I have from ball mastery drills from your vids into games

[@Tr.twd.]

Nice video❤

[@7mlc]

Thank you!

[@Tr.twd.]

@@7mlc 😊😊

[@eddielindridge2803]

Love this fella, you could put another camera up the other end to show you working both ends??

[@7mlc]

Thanks mate! I did consider doing that, but since only the first phase out of the 4 went box to box it didn’t end up making as much sense since the rest of the video would have had to be from the original angle.

[@eddielindridge2803]

@@7mlc ok I see, like the video anyway, keep up the the great work!

[@amrshawky]

🔥🔥🔥🔥

[@7mlc]

🤜🤛

[@yasirusman2558]

I wanted to ask at what pace do we have to run these is it full sprint mode or a fast paced ?

[@gianbo188]

Should we add other tipes of fitness training other than that through the week or is this enough? (Like training specifically on anaerobic or aerobic)

[@nyikojunoir]

Thanks men and today is my birthday 🎉

[@tinkubaglari3401]

Tq

[@messipartap1048]

Best friend

[@wilsonguevara1197]

Ho Great work out is it good to do it with u13 team thanks

[@mahmoodkhan1535]

I had a question... I train in the morning and Do my fitness work (Jogging/Running) at night, so when do i do recovery stretches? In the morning after training? Or by the end of the day after Fitness training? Am Confused...

[@basildione9455]

Pourquoi vous n'avez pas signer avec tout votre talent et précision aucun pro ne l'a eu 😮

[@arambaimk8837]

Love from Manipur northeast of India

[@Furkanhizarcioglu019]

Do you have any suggestions for boots for left back?

[@_YAshSHuKla]

Can you help me improve my shooting technique,like how to place foot ,and gain power in the shot

[@1percent___club]

perfect session there matee⚽💥 keep uploading more mic'd up vedios💪🏼💥

[@7mlc]

Glad you enjoyed it mate. Plenty more to come 🤝

[@bmccoy2715]

What do you use for a microphone on your shirt in the video?

[@yato8940]

do you still do some gym session training in a span of a week while training ?

[@averinandrey914]

Полезное видео

[@somebody3187]

If u are in season how many of these can u do and how many times per week if ur physic ain’t that good ?

[@emirhansut8809]

Hi! I do your weak foot training for 7 days. I'm doing good but I don't know why but I don't use my weak foot in real game. Is it bad or Will I be able to use my weak foot when I reach my top level weak foot?

[@katsuyakoom-son-fb7eh]

Question Michael, how do I focus in a match and not rush into every decision based on impulse, I'm asking because I lose the ball quite often despite having good control but in training

[@letsseetofindout2560]

Haha, I'm a bit like that, decent control, but cannot work in tight spaces.

[@SakibJunior-qj7or]

wow❤❤

[@7mlc]

Thank you!

[@SakibJunior-qj7or]

@@7mlc u so cut ❤️🥰

[@user-mb6rs2qh3o]

I think Ronaldo learned from you ❤❤❤

[@taithan8400]

Can you make a training video for strikers? Please

[@7mlc]

Uploaded one a couple of weeks ago. Enjoy 🤝

[@Theballerschannel07]

Micheal can this give a game intensity if we do it correctly can play 90min easily

[@sohamkadam4991]

Hello 7mlc I have an injury of the lower leg which targets my soleus muscle whenever i try to sprint or run and it pains a lot , how can i reduce the strain and recover as early as possible? Please help me

[@nhathoangminh7977]

can i do this fitness training session on 7 side football pitch

[@MegaCannavaro05]

What’s your HR get to doing something like this?

[@sanjayhansda4509]

I from India, i like all videos. Sir

[@7mlc]

Thanks mate! 🤜🤛

[@drewsaintgiannibalibalos2744]

Can you do this workout on the treadmill?

[@Azankhan7.]

I play in quarter final for 30 min l do 4 5 sprints a but I get really tired what’s the solution😊

[@ashishsubba8287]

❤❤

[@vash-747]

A question in exercise 3...Box to 15 meters short short long (20 steps) 15m+15m + ...40m? it's correct? Thanks for this clip

[@7mlc]

No mate, the 15m gates are less than half to half way from the 18 yard box. The distance from the 18 yard to half way is approximately 40 meters. So the distance decreases but with the added changes of direction it ends up increasing in intensity.

[@vash-747]

​@@7mlcExcuse me, I'm not used to these measurements, I live in Europe, and the fields here don't have these types of markers... is the distance between one cone and the other 18 yards for everyone? I'm making a little confusion, is there any scheme I can see to understand how the lines are organized by you? Thanks for understanding!

[@anwar9235]

did i can get u football boots bro? and i'm u fan.❤

[@euro_dimis2379]

Superb video but for those who wanted to do this in pre season is a bit late i think.

[@tyrellek9380]

When does pre season start and end?

[@balintgameplay6132]

​@@tyrellek9380for me its started july 17 and ended last week

[@7mlc]

Depends where you’re based. The majority of players I work with are just about to head into preseason. And as mentioned, you can also do this during season 👍

[@euro_dimis2379]

Oh yeah my bad today my pre season training with my club starts so my bad. Superb video btw !

[@YoucefKuray]

How many times a week is it preferable to do? I don't know when to rest and when to not...

[@selmarehman9534]

HEYYY COULD U SOMETIME DO A HEADER TUTORIAL?

[@edifetai6863]

Head the ball with you're fourhead it's the way of scoring

[@selmarehman9534]

@@edifetai6863 I know that but I need a more specific tutorial that also talks about the movement when wanting to do a header from a corner etc. or how to make it not hurt lmao

[@edifetai6863]

@@selmarehman9534 a ok I'm sorry I was trying to help

[@selmarehman9534]

@@edifetai6863 no no don’t apologize, thank you for replying anyways🫶🏽

[@7mlc]

Already have a detailed tutorial on the channel for you mate 👍

[@Playboyarya7x]

❤

[@7mlc]

✌️❤️

[@9_THUNDERBIRD]

I want to join unisport How can i join?

[@ivanorisakwe2545]

how many times would you suggest to do this in a week

[@7mlc]

Off-season, 3 x 3 rounds per week with a day between each. During season you could just do one or two rounds once per week depending on your team training load.