Injury Prevention Workout For Footballers | A Day In The Life of a Footballer

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In today's video I show you what a full day of training looks like for me during the offseason where my focus is on regeneration and improving body health, while still remaining sharp on the ball. I show you my full bodyweight injury prevention workout, as well as a technical session at the pitch along with some recovery and nutrition advice. Enjoy!
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[@mrbeaner7603]

This workout is great, I used to have chronic shin splints and I would always take long breaks and they would never go away, also my knees where so sniff and I tore my meniscus I’ve been doing these exercises and it’s helped so much with my ability, athleticism and with my injuries, thank u for showing this workout people really need to see this🙏

[@spikez5220]

how did you cure your shin splints

[@mrbeaner7603]

@@spikez5220 I took like 1 month break, the first week I just rested and the rest of the 3 weeks I did Tib raises, calf raises and did ankle strengthen exercises because stiff ankles, tight and weak claves could also lead to shin splints so I worked on fixing that and the last week i just jogged to get used to running again

[@spikez5220]

@@mrbeaner7603 thanks bro iv been suffering from shin splints for the past 6 months it keeps coming back

[@megadeth101]

@@mrbeaner7603 thank you for the advice really need my chronic shin splints to go away 😢

[@MohamedK48]

How’d you go about the meniscus injury?

[@anasshaikh2687]

Love you 7mlc Drills you've shown helped me a lot. I was able to enjoy the sport more because of the skill level and ball control I got due to those drills. Thank you : ) Congratulations on achieving the gold KZbin button.

[@JonathanRodriguez-nz9nw]

@7mlc Very, very deserved having more than a million subscribers. Really appreciate the quality content you consistently give us, and wish you all the best in every endeavor amigo (especially on the pitch)!!!

[@KnuckleballTwins]

Quality video man! 👊 So insightful and detailed - We appreciate the time that goes into these vids, especially the underrated clips of you leaving the pitch, etc (having to go back to get the camera… 😜) You sound and look so buzzed to be back in your hometown too - Love to see it! 💪🔥 Enjoy your ‘break’ 👊

[@user-em6fg3ge5z]

Hey 7mlc so happy for you 🎉🎉

[@myominaung1796]

Thank you 7mlc. I learn from you and i improve step by step.

[@berd.]

love how much effort you’re putting into your videos, makes the video relaxing/enjoyable to watch keep up the work! excited for what’s to come for you and the outdoor szn 💯

[@7mlc]

Really happy to hear that you enjoyed the vibe of the video mate! Will keep that in mind for future videos like this 👊

[@Setsun1]

@@7mlcif I have hammy injuries. Does these exercises help? And how often should I be doing them?

[@Nate-uv4mx]

Cheers Michael.. this helps a lot man

[@khawaishchaudhary5843]

This is how we should train ❤️ great video bro keep going

[@ibragimkhusanov4492]

Love watching your videos, and observing how you are becoming better and better through the hard work. Best wishes .

[@lkg2106]

wdym best wishes

[@nhathoangminh7977]

Grear video Michael, i always grateful to you because you help me improve a lot in soccer!

[@7mlc]

You’re always welcome mate! 👊

[@umaribrahim6352]

Thanks man I really enjoy this and I learn a lot from the video

[@7mlc]

Happy to hear that mate. Thank you!

[@Nkestyl]

Welcome home mate! Looking forward to learning about your next playing experience! Bravo

[@7mlc]

Appreciate that Shane! Hope all is well with you 🤝 enjoying watching the Rogue FC journey!

[@masonoliver2843]

Congratulations myyy broo for 1m 💕

[@sandwichsurfer3192]

What a vid Michael 😁👍, thanks, i needed this vid

[@7mlc]

Glad you enjoyed it mate!

[@tomthecat9317]

Wonderful video, really need this for my off-season

[@7mlc]

Glad it was helpful mate!

[@brianblomvik8155]

favourite youtuber atm very good and helpfull videos keep smashing it

[@7mlc]

Thanks so much mate!

[@maxwieringa7901]

Love your videos... keep it up!

[@7mlc]

Thanks Max!

[@Raul87fat]

Michael you are a golden nugget, hepled me to boost my ball control, general football skills and of course mentality. Thanks for very precise explanation of every move.

[@7mlc]

So happy to hear that you’ve found the channel to be helpful Raul! Appreciate you stopping by to give some good words. Love to help 🤝

[@prashantskelta]

Greetings from Reading-Berkshire, Grass Roots and U-18 football in England is shit right now, someone like you would make a great coach, hope to see you taking up coaching mate!

[@manasrai4292]

Finally for what I am waiting for

[@7mlc]

Hope you enjoyed it 👍👍

[@sambomjan]

Man Kneeovertoeguy has also helped me a lot to get more athletic and stronger. Anyways great stuff bro and best of luck for your future

[@7mlc]

So true man! His stuff has really helped me too 💪

[@user-qb2mw8hu8v]

Thanks sooooo much

[@c-notethelastgreatest4298]

Wooooo thank you!!! 💙

[@7mlc]

Always welcome mate!

[@vanoropa9609]

I love your videos

[@mehransamim3342]

you are the best youtuber that he produce footboll videos👌👌👌👌💪💪💪💪

[@gokul95103]

Congratulations on 1.03 M Michael!

[@graffitigaming2156]

Sorry bro i forgot to comment 😅😅😅❤️❤️❤️❤️❤️❤️❤️❤️ thank you for this video ❤️❤️❤️🙌🙌🙌

[@afb799]

What a disciplined athlete you are, a lot of famous footballers aren't as disciplined as you👏🤜🤛 I've also got a question : what do you think that is the most important thing to work on in football in general ? and for an inverted winger ? (cause you're often one).

[@CoachOlali]

The most important thing depends on where you are. I don't think there is any one most important thing. Some people have the mentality but no understanding of the game. Some people are smart but are weak mentally. Some people don't have the basic technical skills but they have the heart. But if I had to choose a strength of mine from the time I was born to be a pro, it would be mentality, because if you have the heart and the willingness to learn and improve, it will cover for a lot of other weaknesses. The professional environment is too tough to be mentally weak. And I think that learning is a process that lasts forever as long as you are open to it

[@giuseppecantelmi3712]

Grazie di cuore 💪

[@lhoucineelkchoum1766]

Love you vidios thanks for

[@grappleronyt4662]

Interesting video!

[@roshankumarage4126]

Good man drinking an espresso 😎👌🏽

[@JacobKorlacki]

This is an awesome video, thanks for all you do Micheal! If you wouldn’t mind would it be possible to put reps for the pitch drills as well?

[@CoachOlali]

I think reps is an individual thing. As in whatever you do, you should ideally master a drill. Reps probably has a big part to do with how much time you have to train and how much training you can mentally deal with. Reps will be different for everyone

[@bluespark9927]

The editing game keeps getting better🔥

[@7mlc]

Appreciate that bro!

[@c-notethelastgreatest4298]

Wwooooo 1 mill 💙

[@7mlc]

Thank you for your support 🙏

[@obieyong2827]

Wonderful these exercise has help me much yo improve my knee injury thanks

[@7mlc]

Happy to help mate. Hope your knee fully recovers soon 🙏

[@Wariotelli4]

Excellent vid.

[@7mlc]

Thank you!

[@Shaurya_Fit710]

YOU HAVE BEEN SO HELPFUL IN MY FOOTBALL JOURNEY WHICH DEFINITELY IMPROVED ME AS A PLAYER..💪😤🤗😍😇🙏🙌 FOLLOWING YOU FROM THE LADDER EXERCISE..🪜😀😚💪 LOVE FROM INDIA 🇮🇳♥🙏 BEST OF LUCK FOR YOUR FOOTBALL CAREER..🙌💪❤🙏😇

[@lkg2106]

why do u use so many emojis and caps lock

[@ronaldokhan5754]

LEARNED A LOT AND IMPROVED A LOT.THE THINGS WHICH WE DIDN'T KNOW YOU MADE IT EASY FOR US. LOTS OF LOVE BROTHER. RESPECT.

[@7mlc]

Happy to help bro!

[@aesthetic_waves5494]

Wonderful video mate , very helpful for me and everyone . This is gonna help me a lot . Thans mate 👍🙂⚽

[@7mlc]

Always happy to help mate!

[@satyamdevangan5529]

Thank you sir Love from India 🇮🇳

[@harishcr7557]

Gud luck bro 👍👍

[@alisonmoss8860]

Hello! Great video. How often do you recommend doing the strength exercises for a 12 year old competitive player?

[@devofficial8814]

Congratulations sir

[@angkhoiphan6179]

Best video ever!How many times can i train this workout a week?I am 13.I hope you answer🥺I am in a football academy.

[@ernestoamer979]

Excelente eres el mejor 😁😁😁 Deberías traducirlo

[@7mlc]

Thank you mate!

[@mamadoubah3381]

That's nice and it really helps a lot i want you to make a video of how to know your position

[@7mlc]

Happy to help! Thanks for the video suggestion too

[@ShanGaming_FTBL23]

Nice bro this video could help when playing football tq friend from Malaysia ❤️

[@7mlc]

You’re welcome mate 👊

[@ShanGaming_FTBL23]

👊

[@Hernandezhh-]

Where do you order those wonderful boots heard so much good things about them!

[@Dexter12183]

Nice🎉🎉🎉

[@muhsyahril6184]

good video mad day in the life

[@7mlc]

Glad you enjoyed it 👊

[@sigmafootballer7737]

You did the Nordics so perfectly

[@7mlc]

Thanks mate. Been working on the form to put the load on the hamstrings rather than the lower back. Can be tricky 👍👍

[@abdoulayebamba7749]

Bonjour Cotch, vous êtes le meilleur. Avez-vous une academy pour le football ? Je vous suis depuis quelques années sur KZbin. Félicitations

[@Theballerschannel07]

Dear micheal can you pls tell me what's the best workout for speed including the sprinting and other types of running exercise

[@logen7109]

Great video man!! if I were to throw in some plyometrics to this workout, would that be good or bad. Also where in the workout would I put those in?

[@7mlc]

You could definitely do that mate, personally I like to do that on separate days where my training is more intense, and then have “low load” days such as the one shown in this video to give the body a chance to regenerate. Everyone’s different so just listen to your body, and get the proper rest/recovery after your plyos 💪👊

[@andynenninger5516]

what training workouts should i be doing during the summer to keep shape and still improve for preseason ??

[@pookiepookie4760]

You are my 2nd coach

[@Smileorange-75]

Where could I purchase the piece of equipment you was using for the Bulgarian squat? What your forward leg was resting on at an angle.

[@giaba146]

How long should you rest between sets for the injury prevention exercises?

[@mpicuser]

Hello.. from the Philippines!

[@7mlc]

Hi Joeseph 👋

[@atletasound]

@16:45 - This angle was EPIC

[@surajmarandi5963]

Allthe best

[@7mlc]

Thanks Suraj 👊

[@MichaelLT1]

Should had seen this before my injured

[@logicfr]

❤️❤️❤️

[@husien_ali35]

I love tha football and you good boy ♥ im in iraq

[@abdelaziz316]

Can I get the link for that deep squat incline thing you have please

[@lopscaste5392]

Hello from Mexico amigo Where do you bought the yellow band? and what brand? Cool exercise videos 💪🏻🇲🇽

[@7mlc]

I just got mine on Amazon bro. No particular brand 👍👍

[@MohamedK48]

What’s an alternative for the deep squat and lunge without the slanded board

[@omersalih9843]

please answer my question How many times a week should we do avoid exercises?

[@jeet_patel10.7]

Can you make video to improve knock knees please 🥺

[@alseinikanteh03]

Bro can you plz do a video how to recover after ligament damage plz plz 🙏🏾🙏🏾🙏🏾

[@ipp0ss121]

What day of the week should we be doing the workout?

[@danzzz5146]

Hello, do you change training every week or the same, please answer, I am confused about organizing my training

[@CoachOlali]

I would not change a drill until I master it. Once you master a drill and it is no longer challenging then you may want to think about switching the drill

[@upcomingprosoccerplayer244]

Why didn’t you sign for more seasons with fc tulsa

[@moizkhan4826]

How do you research or choice what excercise you want to do in your gym session?

[@CoachOlali]

That's a difficult one because every player has different needs and has a different style of play. I would probably research ones that build strength but not ones that make you gain too much weight, are too heavy, and then will make you lose your mobility

[@angelasharma4603]

Amazing you got the play button

[@7mlc]

Who’d have thought we’d get to this point 🙏

[@angelasharma4603]

No it was eventually going to happen because of how consistent you are

[@loose-topic5742]

Wats the alternative for the backward walk

[@saibodingkaa2823]

7mlc is number 77 it's 0n his shirt 😮

[@cloudxylol8774]

Can I do this before match day ?

[@jackdonworryboutit7505]

Hey man I've been struggling with having passion and love for the game recently. Have you ever gone through this and how did you get through it?

[@Stipe-pt2rf]

Go play for fun with your friends and try to remember the feeling you had then Do the one think you can best When I was through in the situation i thought about which feeling i liked the most and it was shooting a perfect freekick so I tooked some friends and went to the pitch to shoot

[@DutzCR]

meditate

[@_arnavmathur]

Happens when your training and training and not having fun, go play with your friends without any tention

[@adamag125]

There are lots of reasons this sort of thing happens (especially this time of the year) - e.g., negative club culture, multiple consecutive bad performances, burnout (which can be temporary), being on the edge of going pro, but never quite making it, etc. Once you know the cause, take small steps towards a solution, whether it is to meditate (relaxation techniques work wonders for burnout, plus they help w/ focus and mental strength), find a new team with good people, or just play for the sake of playing, not wanting anything but to enjoy the game w/ friends (maybe after a short break). Good luck!

[@jackdonworryboutit7505]

@@adamag125 thank you 🙏

[@RealMindset786]

Bro...is this boot good for wide feet??

[@crazycayleb9754]

hey mike, what is the thing that you used to do the nordic curls on the bench?

[@7mlc]

Hi mate! It’s called a Nordic Strap. I got mine from Amazon 👍

[@ToonSavage]

What's your weight right now mate ?and example if you weigh 150 but at 155 I feel stronger but slower in a way .. I try to stay at 150 so I dnt be slower but tryna stay strong ..weird question lol

[@rejjanabazi5339]

Hello. I would like to know what routine you use to maximize your stamina? Endurance for football players

[@CoachOlali]

Do a lot of sprints that will make you tired and then at the end run for a few miles. At least 2 miles. but do this at the end of the fitness session when you are tired

[@ffs.alex01]

Yo mate where did you get those rubber bands?

[@kevinramacha8208]

Tutorial on Anthony turn

[@MrPreciseWorstChannelEvaaaa]

just wondering is the ankle dorsiflexion meant to feel an ache in your knee ?

[@7mlc]

You may feel the knee engaging but it shouldn’t cause pain.

[@vitobebic1993]

7mlc do you know when to go forward as full back(if you know can you say me pls)

[@7mlc]

Typically when you have the space to mate. If your opposing winger hasn’t tracked back and the space is there to drive into, take it. The game will usually show you the right moment naturally, and you’ll learn when the opportunity is there the more you play 👍

[@sherjeelrmalik]

what is the purpose of the wedge you put your foot on?

[@7mlc]

Allows your knees to go deeper over your toes to increase range of motion through the exercise 👍

[@olafmoskal9122]

Do you still play for fc tulsa ?

[@luistrujillo1428]

Would you suggest doing these once a week or more often?

[@7mlc]

I’m personally currently doing it twice per week (Mondays and Thursdays) 👍

[@cemdarbaz1378]

Is it late to become a professional football player at the ages of 28 29 or even 30 years old if your super fit and talented there’s a player who was a lorry driver who become pro age 32 32

[@653prasadsherkane6]

Sir I have a doubt if we have to do prevention workout then why we are doing pushups,lunges like exercises please tell me

[@7mlc]

To strengthen the muscles surrounding the joints so that less load is being placed upon the joints themselves. Also weak muscles are more susceptible to muscle tears.

[@653prasadsherkane6]

Thanks a lot sir

[@aidenoliver2286]

I’ve been doing the nordics, i always feel stiff the next day 😅😭

[@7mlc]

They’re definitely intense 💪

[@upcomingprosoccerplayer244]

Why did you move from FC tulsa i am very interested in the answer

[@7mlc]

I signed a contract for one season only 👍

[@nhathoangminh7977]

Hey Michael, I can do fitness drill 3 times a week?

[@7mlc]

Completely up to you mate 👍

[@cloudxylol8774]

Rest in between ?

[@niko3914]

Are these partially inspired by the kneesovertoesguy?

[@7mlc]

Absolutely 👍👍

[@Daniel_ACG]

Do you do this before a match?

[@7mlc]

It could be a great activator. I’d recommend just one round of the exercises though 👍