Ben Welch

Arsenal Give your defence round the clock security with the help of France’s former midfield general

Psychology Derby County hotshot on overcoming those crippling pre-match nerves

Demba Ba The trigger-happy Senegalese striker shares his essential finishing tips with FFT – so you too can show no mercy

Strength Use this exercise to improve your footwork on the pitch, says strength and conditioning coach, Duncan French

Recovery Safeguard your body against injury, thanks to this workout from Premier League physio Daniel Marti

Speed Everything you need to know about Under Armour's new lightweight speed boot

Arsenal Standing at over six feet tall, Arsenal legend Alan Smith knew a thing or two about scoring from crosses. Here 'Smudger' gives you the lowdown on connecting with a pinpoint delivery

Hamburg's creator-in-chief Rafael van der Vaart reveals the secrets of pulling the strings

5-a-side Calibrate your body for the demands of 5-a-side with these exercises

Spain Want to boss the game like Barcelona’s diminutive midfield maestro? We can help. This drill will show you how to dictate the play with airtight control and accurate distribution

Tottenham Tottenham’s veteran stopper and fitness freak Brad Friedel puts Performance editor, Ben Welch, through his paces

Strength To be light on your feet and loaded with power, dig out your weighted vest and follow these three exercises from the Millwall midfielder

Nutrition Pack the right options to perform in any position

Nemanja Vidic Whether you’re up against a big bruiser or a speed demon, Inter Milan’s Serbian defender has the answers

test Max Blau, VP Nike football footwear, explains the science behind the boot the changes colour during the game...

Psychology World no.2 Nick Matthew, a two-time world champion and three-time British open victor, sheds light on the sport of speed and reactions

Passing Roam menacingly towards the opposition box and give your second striker options with this drill from Jimmy Gilligan, head coach of the Nike Academy

test West Ham United's classy midfielder on why he prefers to squeeze into tight boots and cut his laces

Strength Take throw-ins like Rory Delap thanks to Scott Miller, Fulham’s strength and conditioning coach

Manchester City Power up your pistons and give yourself an edge out on the pitch, says Micah Richards

Stamina Chelsea midfielder Ruben Loftus-Cheek explains to FFT why modern midfielders must be athletes as well as technicians

Mario Götze Ensure you're fueled from start to finish with diet tips from Bayern Munich's creator-in-chief