Ben Welch

Strength Invest in your leap and sprint speed by cashing in on these exercises from Premier League conditioning coach, Jamie Velocity

Lucozade Find yourself running on empty? Don’t worry. Use this advice to get in match-winning shape fast

Speed Improve your balance, power and acceleration to replicate the athleticism of the Brazilian with this gym session from Rayan Wilson, director of Back2Action 

Strength Strengthen your muscles and lengthen your playing career – no scented candles required

Injuries If you wake up on a Monday morning aching from your weekend game you need to watch this

Psychology From visualisation to setting yourself fresh targets, peak performance coach Tom Bates explains how to return from your summer break feeling tip-top courtesy of his cerebral workout

Liverpool Afford your opponent no room for manoeuvre with tactical tips from Liverpool's academy director, Alex Inglethorpe

Liverpool Put the opposition on the back foot early with tactical pointers from Liverpool academy director, Alex Inglethorpe

Shooting Hitting everything but the back of the net? Stay calm. Ball-striking guru Dave Alred, who helped Jonny Wilkinson perfect his kicks, reveals the secrets to finding that sweet spot

Psychology Focus on what you can change, not the red card decision, says West Brom’s peak performance coach, Tom Bates

Passing Get it right and you’ll be able to play between the lines, says former Carlisle manger Greg Abbott

Speed Boost your top speed and finish in a flash, with this drill from the Nike Academy's head coach, Jimmy Gilligan

test Boost your pace, power and agility with world 400m hurdles champion, Dai Greene

Pre-match From coffee to carbs, elite sports nutritionist James Collins lifts the lid on five football falsehoods

Michael Ballack The former Chelsea and Germany midfielder on how he used music to help him focus before a game

Recovery With a congested fixture list, you’re going to need help surviving those brutal double-headers. Don’t panic: FFT is here to guide you through safely

Penalties Aston Villa's sports psychologist, Tom Bates, has six steps to help you handle the pressure of taking a penalty

Psychology King of the wind-up merchants Robbie Savage, talks FFT through the dark art of rattling the opposition's star man

test Slicker than your grandma's knitwear and tighter than your girlfriend's hot pants. Ladies and gentleman, doff your cap to the adidas Primeknit 2.0

Cristiano Ronaldo Factor these HIIT sessions into your training to build superior match fitness

Cristiano Ronaldo Terrorise full-backs and bully centre-halves with a physique to rival Real Madrid’s goalscoring machine by following this blueprint for on-pitch domination

Psychology Post-Christmas blues? Talent coach Richard Nugent explains how to get that enthusiasm back

test Follow three simple rules from New York Knicks performance specialist, Andy Barr,and your body will be able to cope with a chock-a-block fixture list

Psychology Trash talking, niggly fouls and the odd pinch. The opposition are targeting you. How do you hold your nerve? Former Arsenal playmaker Mikel Arteta explains