Our midfielders will do more distance running and break it up with a lot of interval stuff, because they work longer and harder during a game.Forwards and defenders will do a lot more sprint efforts – sprint, stop, then sprint again.” It’s important just to get the body moving (after stretching, see right) and the best way is to do a nice slow jog for three-five minutes as a warm-up.

Run to the first cone, back to the start, run to the second cone, back to the start… The ice bath is very unpleasant – probably the worst part of our footy. I normally use that day to catch up with a few people, but most guys will at least come to the club and do massage and physio on the day as well. Most guys will bring their lunch, or we’ll have it supplied. Thursday 8.30 Wake up early and get to the club for a weights session.I’ve had to play through certain things during my career, but I just battle on and keep attacking every contest like I would if I was fit and healthy, and normally I get through it.” “The game has changed a lot since I started; it’s quicker now and there’s a lot more rotations.Training is now more structured on an individual basis – not everyone does the same thing.The core and the legs to hold yourself in the contest; the upper body, especially bench press, so that you’re strong in the contest.” “My fitness is because of my work ethic, it’s certainly not natural.I’ve always enjoyed running, say, a 400m or an 800m, but to go a bit further, it’s harder work.