Four four two

FITNESS / NUTRITION / SKILLS / PSYCHOLOGY / GEAR / TACTICS

PERFORMANCE

MASTERCLASS THE
DETAILS
YOHAN CABAYE

The Palace playmaker on passing, the French The French
production line and his admiration for Stevie G pass master
averages one
Hi Yohan. Which midfielders did you How do you control a game without working constantly. Free-kicks are really goal or assist Interview Alec Fenn
admire when you were growing up? being blessed with blistering pace? important because they can win a game in every four
I used to love watching Patrick Vieira and All three of the players I just mentioned in a second. If you’re involved in a tight Prem outings
Claude Makelele play for France, as they weren’t particularly quick, but they were match and it’s tough to score a goal in
were amazing together in midfield and able to make up for it with the speed of open play, a quality free-kick can be the Age
controlled everything. I can remember their brain. Firstly, it’s all about being in difference sometimes. That’s why it’s so
the 2006 World Cup in Germany – they the right position when you receive the important to work on all your individual 31
were fantastic in helping France reach ball from your team-mate, preferably in skills – they can give you an extra edge.
the final. It’s very rare that a country is space, and then having the ability to play Shirt number
able to produce two great midfielders in a forward pass or a quick ball which will You have been deployed in defensive
the same generation, but France did it – affect the opposition. You need to start and offensive midfield roles – what is 7
they complemented each other so well. by honing your passing range every day. the difference between the positions?
Once you possess the technique to play When I play deeper I can touch the ball First club
France have got a wealth of midfield a variety of quality passes consistently, more often, but I also have to focus on
talent at the moment – how do they and the intelligence to occupy the right the overall balance of the team. I can’t Lille
keep finding so many top midfielders? areas, then you can start to run a game. get forward and join in with an attack if
It’s very hard to say. We have fantastic there are too many men committed up Premier League apps
strikers and wingers as well. In general, “The best passer the pitch. I always have to look around
the French academy system is of such I’ve played against me before making a decision – you have 157
an extremely high standard. It’s really was Gerrard. He to use your brain in this role. When I’m
difficult being a young player at a club could look up and playing as an attacking midfielder I can Goals
in France, but in a good way. There are pick someone out take more risks and make more runs into
so many talented players, meaning the from 60-70 yards the penalty box, trying to score goals. In 26
competition is difficult. But that forces – straight to feet” this position there is more responsibility
you to raise your game, otherwise you on me to affect things in the final third, Assists
won’t break through to the first team. You’ve scored some great free-kicks which means attempting through-balls
during your career. Can you tell us the and crosses, and having shots at goal. 15
Passing has always been your biggest secret to curling in a killer dead ball?
strength. Were you a naturally gifted It’s another part of my game, which I’ve Is good chemistry throughout a team Free-kicks
passer or was it perfected over time? tried to develop a lot since I was young. essential to playing passing football?
For me, the most important part of the If you want to become a great free-kick I think it’s important to be open with the 4
game is passing the ball – it’s all about taker, you ha other players and socialise with them, so
taking one touch and then making the every single d that you can build up friendships. I think Total passes
right pass with the right weight. A killer what I do. I fi you need to speak not only to the senior
pass, breaking the defensive lines, can setting mysel players at a club, but those in the youth 6,401
send a team-mate through on goal and individual team as well. If and when they progress
help your side to win the game. This is challenges to the first team, there will already be an Passes per match
a part of my game that I’ve continually helps me established connection in place, so you
tried to develop over the years and I’m to improve. 40.77
proud of the passer that I’ve become. I might have icate better on the
10 balls and nd speak the same *Up to December 11, 2017
Who are the best passers that you’ve say to myself all language. And if
played against in the Premier League? that I want to now someone well,
In my opinion, the best passer that I’ve hit the top lef nt to fight for them
played against and watched was Steven corner with fiv ch, too. You will also
Gerrard, as I loved seeing him strike the them. It keep w to speak to them
ball. I could say many other players too, brain thinking a game, to get the
for example Xabi Alonso at Liverpool or best out of them in
Paul Scholes at Manchester United, but
Gerrard [right, facing Cabaye’s France at certain situations.
Euro 2012] is my favourite. His range of
passing was fantastic – he could look up te the play just like
and pick out a team-mate from around n Cabaye in the New
60 or 70 yards, and straight to their feet. ce Visaro. For more
, follow @nbfootball
it newbalance.co.uk

FourFourTwo.com/Performance February 2018 103

PERFORMANCE 12
34
LIKE A
56
PRO 78

IN ASSOCIATION WITH

Brentford strength coach
Tom Perryman offers FFT
his expert opinion on pro
players’ workout photos

1 Toby Alderweireld @spursofficial
“Toby is attempting the deep squat
test as part of the FMS (Functional
Movement Screen),” says Tom. “Seven
exercises evaluate movement quality.”

2 Victor Moses @victormoses
“An ‘AlterG’ anti-gravity treadmill
enables players to run at a lighter
bodyweight and speeds up recovery.”

3 Danny Welbeck @dannywelbeck
“Ice-water immersion flushes blood
out of the limbs, helping to remove
waste products from the legs. It eases
the soreness after training or a match.”

4 Dani Alves @matchfit_conditioning
“The squat mobility drill keeps your
hips and lower back healthy, while
maintaining a good movement pattern
reduces the chance of injury drastically.”

5 Javier Mascherano @mascherano14
“Javier’s practising his jumping and
landing mechanics. I use warm-ups
to teach the players how to create and
absorb force in a number of directions.”

6 Adam Lallana @officiallallana
“Good pelvis control and the ability
to move both hips independently is
a great trait, lowering the risk of injury.”

7 Antonio Valencia @antoniovalencia2525
“The Normatec Recovery device will
compress different parts of the leg,
promoting blood flow and tissue repair.”

8 Manuel Neuer @manuelneuer
“Yoga boosts body awareness and
general mobility. Low-level yoga is
great for recovery. You’ll feel refreshed
and energised, physically and mentally.”

104 February 2018 FourFourTwo.com

PERFORMANCE

V Football Manager T R I E D AND T E S T E D
The iconic simulation
is celebrating 25 years TRUSOX
at the top – here’s to FFT test-drives some slip-free socks designed to keep you grounded all year long
the next 25 years of
ace gaming. Cheers! What are they? Who uses them?
If you were given a pair of budget Chelsea’s speedster Victor Moses
V Valencia supermarket socks by your dear was the first high-profile Premier
Los Che have become old Nan on Christmas Day (again) League footballer to wear Trusox
Barcelona’s main title then bad luck. Trusox have been after being sent a sample by the
rivals after a fantastic designed specifically for football, company. Since then, dozens of
first half of 2017-18. to prevent your feet from slipping top players such as Arjen Robben
inside your boots while you glide Gareth Bale and Luis Suarez (left)
V Fabian Delph around the pitch. At FFT we need have been spotted with them on
The midfielder’s made all the help we can get, so we put – even risking their endorsement
a seamless switch to some on ready for our next game. deals by sporting a rival’s brand.
left-back since filling
in for crocked French How do they work? Why are they
flier Benjamin Mendy. A series of rubber pads run down using them?
the back and along the bottom of A build-up of sweat or rainwater
HERO the socks, gripping onto the inside can cause footballers’ feet to slip
TO of the boot and locking your foot around inside their boots, which
in place. Trusox can be worn over isn’t ideal when they are bearing
ZERO the top of your football socks, or down on goal in the 90th minute.
just on their
W Prem wages own if you’re Many players even cut off
The average salary for taking part in e bottom of their regular
a top-flight footballer a non-contact cks and substitute them
has reached £50,000 training session Trusox. Someone fetch
a week. That’s £7,143 FFT gave the a pair of scissors, please.
a day. Somebody give socks a go
these guys a raise, eh? for some ow much do
(apparently they cost?
W Milan much-needed) You won’t have to break
The San Siro giants are target practice. open the piggy bank and
going backwards this end all of your Christmas
season, handing gaffer ey to get your hands (or
Vincenzo Montella his on some leading player
P45 after five defeats apparel. At £25-30 a pop, they’re
in eight league games. a little more expensive than your
standard ankle socks, but if they
W Joey Barton allow you to stay on your feet in
The Talksport co-host all-weather conditions, surely it’s
is proving to be just as worth splashing out? We’re sold.

Words Alec Fenn

FourFourTwo.com/Performance February 2018 105

PERFORMANCE

Petr Cech’s The record-breaking Gunners YOU ASK
ping pong gloveman uses an unorthodox
show routine to sharpen his reactions How can I improve
my finishing?
Dan Jones
via Twitter

HE
ANSWERS

Ryan Giggs swore by yoga for helping him Allan Russell Interview Ben Welch; Cech words Alec Fenn
play until he was 40, but for Petr Cech, an
unusual ping pong workout is fending off Superior Striker
the effects of Father Time. elite striker coach

The 35-year-old recently uploaded a video “Movement is very
to his Instagram page showing him catching important. Don’t
balls fired at him from close range, dropping stand in front of
them into a box and then touching coloured the defender – you
cones sat on poles either side of him. need to make sure
you’re out of their
“I’ve been using a table tennis robot which line of sight. It will
shoots ping pong balls out,” the keeper told force them to keep
the Evening Standard. “You catch them with switching between
one hand to give you a completely different looking at you and
hand-eye coordination. When you have both where the pass is
hands facing one football, it becomes easier. coming from. When
it arrives, give them
He continued: “If you are a pro goalkeeper a nudge to knock
for 20 years and somebody keeps shooting them off balance.
the ball at you, just catching it from 15 yards Then you’ll receive
won’t make you progress.” the ball in space,
facing goal, rather
Out of 31 deliveries, Cech caught 25 balls, than shielding it
fumbled five and allowed just one to fly past with your back to
him. Not bad for a veteran, but who came up goal, allowing you
with the cutting-edge session and how has it to get a shot off.”
been helping his game?

The ex-Chelsea custodian revealed in 2016
that Christophe Lollichon – his coach with the
Blues and at Rennes – devised the approach
to boost shot-stopping brain power.

“We catch different shaped balls,” said the
man who’s kept a record number of Premier
League clean sheets. “You’re adapting your
hand-eye coordination every time. Suddenly
your brain starts working again, and working
harder than it does with a simple catch.”

YOU CUSTOMBLACKOUTSUK DAVID POWDERLY SEAN GARNIER
NEED Bootylicious footwear Innovative analysis Freestyle champion
TO Watch him make a fool of opponents
FOLLOW Love traditional black boots? Ogle at Technical and tactical expertise from with mind-boggling tricks and flicks –
hundreds of slick pairs or get some the Charlton Athletic academy coach, then try to add them to your game.
Upgrade your social customised by the blackout gurus. who is a dab hand with a drone, too. Twitter: @seanfreestyle
media game thanks Instagram: @customblackoutsuk
to this tip-top trio Twitter: @david_powderly
from FFT’s feeds

106 February 2018 FourFourTwo.com/Performance

HOW PERFORMANCE
TO...
BRUSH OFF
IN ASSOCIATION WITH YOUR MARKER

Pull- Make these five muscle-building moves from Nike trainer Courtney Fearon
part of your workout routine, and soon you’ll be throwing players off the ball
Sets: 4 Re
To put your muscle to Bent ov
good use around the
pitch, first you’ve got Sets: 4 Reps: 5
to be able to control Spending all day hunched
your own bodyweigh the laptop affects posture
“Pull-ups are a great could hinder your perform
exercise for increasin on the pitch, but this nifty
upper-body strength will soon straighten you ou
says Courtney. “If yo targets the major muscle g
can’t do them, try an in your back, helping to co
assisted pull-up or la posture and reduce the ri
pull-down machine sustaining injuries in the fu
that will help to build
your base strength.” Pallof press

Push Sets: 4 Reps: 10-15
Developing a strong core will enable
Sets: 4 R you to hold off opponents and keep
To leap like a salmo the ball. “Rotate and pull the band
bullet headers, you
pair a strapping upp cable towards you until it’s just in
powerful pins. “It’s ont of your chest. Then press it out
full-body exercise, w front of you before slowly bringing
quads and calves a towards your body again. Working
shoulders and tricep gainst resistance mimics a player
to transfer force qui ying to pull you back in a match.”
lower body to the u
your jumping heigh Bench press

Sets: 4 Reps: 5
If you’re jostling for possession with
a defender, a robust upper body will
allow you to come out on top.
“A dumbbell press is better
than using a bar because
it ensures you establish
balanced upper-body
strength. Doing four
sets of five reps will
improve your power
without making you
big like a bodybuilder.”

Maximise your workout with SiS whey protein FourFourTwo.com/Performance February 2018 107
powder. Buy for £30 from scienceinsport.com

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TInO ASPRILLA

The Colombian picks the very best he shared a pitch with in a career
that featured World Cups, fur coats and a hat-trick against Barcelona

erview Carl Worswick RENE HIGUITA
“He was crazy but he gave
the squad confidence and
had exceptional ability with
the ball at his feet. Everybody knows he
could come out of his penalty area and
dribble past two or three opponents, but
what people forget is that Rene was also
a great shot-stopper. Yes, he made that
error at the World Cup [vs Cameroon in
1990] but show me a player who hasn’t
ever made a mistake. We never worried
that he would lose the ball because he
gave us something no other team had.”

CARLOS VALDERRAMA
“He’s the captain, not only
because he’s the greatest
player I ever faced, but due
to his temperament and determination
to always win. He would never say: ‘Well,
we lost today but we’ll win the next one.’
With ‘Pibe’ you had to win every match.
He was a big influence on the side both
on and off the pitch – his personality was
contagious and inspired his team-mates
to believe that anything is possible. But
most importantly he helped the world to
recognise Colombia as a football nation.”

LEONEL ALVAREZ
“Every great team requires
a gladiator, and in Alvarez,
Colombia had a player who
would never stop running and scrapping
for the ball. He’d defend, he’d attack and
he’d sacrifice everything for the benefit
of the team. He was a real nightmare to
play against because he would hack at
you and make your life hell for the whole
match. But when you needed someone
to get stuck in and give everything, Leo
was your man. That’s why he ended up
winning more than 100 Colombia caps.”

THE GAFFER THE SUBS 0 2 HERNAN 0 3 PETER
CRESPO BEARDSLEY
HERNAN DARIO GOMEZ 0 1 GIANLUIGI
“My coach at Atletico Nacional and with Colombia. BUFFON
He’d make changes at the right moment, or when
things were going against us – a great strategist.”

YOUR nEXT FOURFOURTWO IS On SALE FEBrUarY 7

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