On the pitch, football is a game decided by skill. But off the pitch, so much unseen hard work goes into being the best.
Harry, a NXTGEN ambassador, knows this all too well. Current captain of the University of Exeter football team and former Portsmouth academy player, Harry has a workout and supplement routine that supports his needs when he’s on the field.
Learn Harry’s tip and tricks for improving your skills.
Get to Know Harry
What’s one piece of advice you would give to a beginner in your sport?
An averagely talented footballer can always have greater success than an immensely talented footballer with hard work.
Always stay fit, keep practising your technique, stay strong in the gym and study footage of players you admire.
What’s your favourite song to work out to?
Love Me Again by John Newman. A classic throwback FIFA song that always reminds me of football.
What's your proudest fitness achievement?
125kg bench press at 75kg body weight.
My dad originally got me into the gym and has pushed me to progress ever since. His biggest achievement was a 120kg bench press so I was always determined to complete a higher bench press than him, the one who started and inspired my fitness journey.
Favourite Myprotein product?
Velocity 5 Inch Shorts. They’re super-comfortable and look great.
Supplement Routine
Creatine
In the morning, Harry mixes 5g of unflavoured creatine in a pint of water and drops in an effervescent vitamin B tablet.
Creatine increases the body's ability to produce energy quickly, and Harry thinks this helps with explosive contractions, such as sprinting during a football match.
Impact Whey Protein
After every match, Harry supplements with 20g of Impact Whey Protein mixed with milk to aid recovery.
Impact Whey Protein is packed with 21g of premium protein per serving to aid both muscle growth and recovery — the perfect post-game supp.
Football Beginner’s Workout
[Reviewed by PT Simon Cushman]This lower-body workout is aimed at improving unilateral balance and reduce injury. It should take about 30 minutes to complete. The first three exercises should be completed explosively, and the last two should be under complete control.
The philosophy of this session is to build the stamina to last a full 90 and to boost your skillset.
Warm-up
Start with a 10-minute warm-up. This could include any of the following exercises:- Skipping (for coordination, power and footwork)
- Running (treadmill or outdoors)
- Cycling (takes the impact out of the work but still increases heart rate and temperature)
- Rowing (great for a full-body warm-up)
Complete these 3 movement drills to help loosen up your hips and shoulders for better posture:
- Cossack lunge: Start crouched down on one leg on your toes, with the other out to the side on your heel, and take your hips over to the other side.
- Arabesque: On one leg, take the other one out behind you, and tilt down from the hips while keeping your spine long.
- Single leg raises: Lie on your back with one leg bent and foot on the floor, and the other straight. Raise the straight leg up and down to warm up the hip and hamstring.
Lower Body Session
1. Bulgarian split squats
- Stand with one leg resting on a bench, the other on the floor in front of you.
- Hold dumbbells either side of your working leg as you squat down towards the ground.
- Lower in a controlled manner, making sure your knee doesn’t track in, and then power up fast through the front heel.
Complete 3 sets with 4-6 reps on each side.
2. Lateral lunges
- Holding a dumbbell or kettlebell in front of your chest between both hands, step out and lunge out to your side.
- Make sure you sink your hips to the side and push back slightly, keeping your lunging leg straight.
Complete 3 sets with 4-6 reps on each side.
3. Box jumps
- From a standing start position, jump upwards and forwards onto a box around knee height (can be higher if you have an improved jump).
- Focus on driving yourself up onto the box and then downwards.
Complete 3 sets of 3-5 reps.
4. Pallof press
- Set up a resistance band or cable machine at chest height.
- Get into a lunge position so you are perpendicular to the attachment point.
- Press the handle forwards out from your chest as far as possible, and then return to the start position.
Complete 2 sets of 10-12 reps.
Anti-rotation strength is essential for footballers building strength to hold off players and retain possession.
5. Nordic hamstring curls
- Set up with your knees on the floor and your torso upright.
- Fix your heels under something that won’t move, or get a gym buddy to hold them still.
- Slowly lower yourself down, leading forwards from your hips (over 6 seconds).
- Push back up and repeat.
Complete 2 sets of 4-6 reps.
This can help to lengthen the strength range in the hamstrings and maintain strength during high explosive movements reducing injury risk.
Take Home Message
Building up strength in the gym pays off on the pitch. Get on track to meet your goals with Harry’s supplement and training routine.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
