Lionel Messi: Speed + Skills = Unstoppable

Lionel Messi reveals the training regime that made him the best footballer in the world.

It’s not just the world’s finest defenders who find it tough to get hold of Lionel Messi. FHM spent most of last November chasing the little magician around Europe. And then, just when our finest squad members had him in their pockets with their voice recorders running, he tweaked a muscle and was called in for extra physio by Barca boss Pep Guardiola. It worked, too. The following day a fully fit Messi scored two and set up a third as Barca continued their relentless run of form. Five months later the highest paid footballer on the planet spills his secrets to us - and not just sartorial ones. Plus it seemed such a shame to interview Messi and not ask him the secret of his dribble.

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Talk us through a typical Barcelona training session.

It can vary a lot, but we will always do a warm up involving stretching, jogging and a few light sprints. We will then move onto ball work – dribbling exercises and ball control-type drills – and then move on to specific match scenarios like defending corners and counter attacking.

How old were you when you started training seriously?

I’ve had a ball at my feet every day since I was four, but the serious training started after my arrival at La Masía, FC Barcelona’s academy, when I was 13.

You were famously small as a teenager, was training tough?

I’ve never been tall so I learnt from an early age how to utilise my strengths. I practised ball skills a lot and I worked on my pace to try and make it difficult for defenders.

Mission accomplished. Do you work on specific speed exercises?

Yes, I do a few sprinting drills both with and without the ball. The good thing for a player like me is that our manager prefers us to do the drills with the ball. And as long as I have the ball at my feet, training doesn’t seem like hard work, so I’m happy!

How much of your training will involve the football?

About 70%. A large part of my game is dribbling and ball skills so I work on these a lot. The other 30% is focused on stamina and speed training.

You’re constantly being barged by defenders, do you work on any drills to improve your balance?

We do a lot of exercises that see us dribble in and out cones with the ball and also a number of drills, which involve us jockeying with defenders. Both of these improve our balance and control of the ball.

What is your favourite exercise?

I like playing defence against attack. We usually do this at the end of a training session or as a practice drill before a match. And the games in small groups, like five against three, are always good fun, because Barca has so many skilled players I can test myself against.

Which skill would you like to improve?

Heading is something I focus on, but being small, I tend not to get many chances in the air, particularly with Puyol and Piqué in the team (laughs).

How much do you study opponents?

It’s important to be prepared, so before every game we will identify key opponents and what our strategy is for that specific game. You shouldn’t get distracted, however, so it is important to concentrate on your own game and focus on your own role within the team.

Talk us through your pre-match routine.

I usually listen to music whilst I am getting changed as it helps me to focus. Then I do some pre match stretching on the field and some light ball work to get a feel for the ball and the playing surface. And finally, I will go back in the dressing room and drink some fluids before kick-off.

Ah yes, fluids – do you follow a specific diet?

Eating healthily is important, particularly before a match. I try to drink a lot of water to keep my body hydrated and eat a lot of pasta to give me energy. I also eat a lot of fish and chicken as a source of protein to maintain muscle strength. Fresh fruit and vegetables are a must as well.

Finally, if it is cold and dark right outside, can you sum up why it’s worth getting out of bed for training?

Training is the backbone to being a successful footballer. To play at the highest level you need a variety of skills, all of which you have to constantly work on to ensure you consistently deliver good performances under pressure. It is not enough to play one great game, you have to play all games to the best of your ability and for this you need to train.

Leo’s skill school

1. How to hit a shot on the run

Step one: “The important thing is that you have the ball under control, as if you have the ball stuck under your feet you won’t be able to generate enough power to trouble the goalkeeper, and if the ball is too far in front of you it’s impossible to hit with any accuracy.”

Step two: “Once you have the ball under control and your balance is right, look up at the goalkeeper and defenders and identify where you want the ball to go.”

Step three: “Power isn’t everything so increase your level of control on the shot by concentrating more on making sure you strike the ball cleanly and in the direction you want to place it.”

2. The best way to dribble round a defender

Step one: “Balance is crucial for dribbling, and you can make sure yours improves by using training to practise running at defenders or cones and dribbling around them at speed.”

Step two: “Identify which way you want to go around a defender and then use exaggerated movements like shoulder dips to trick him into thinking you are actually going the other way.”

Step three: “When you have got him off balance, change pace at the last second and speed past him towards goal.”