Pre match

Pre-match Get the best out of yourself by giving your regime a personal touch, says performance expert Steve Black

Real Madrid Real Madrid’s record-breaker tells FourFourTwo how you can reduce your opponents to a quivering wreck

Pre-season Fancy a quick nibble and not sure how to snack healthily? Never fear, help is at hand

Pre-match Opposition teams generally fall into one of the following five categories. FourFourTwo shows you how to spot each one of them

Pre-match If you have no time for your usual pre-match warm-up, a heart-pumping journey to the game will do the job

Southampton We spoke to Southampton’s director of performance, Mo Gimpel, to find out why muscles seize up unexpectedly during games and how you can prevent it 

Injuries A G-Form shin pad fits like a sock, never moves, provides armour-like protection and adapts to every tackle – here’s how next-gen guards work…

Adebayo Akinfenwa You need plenty of meat to muscle up, says Adebayo Akinfenwa. We won’t argue with him

Injuries Standard warm-ups are history. Steer clear of injury with this pre-activation workout from England physio Steve Kemp – including an inchworm impersonation that will soon get your body into gear

Joe Hart Warm up like the Manchester City and England no.1