Trent Alexander-Arnold talks about his training routine

Trent Alexander-Arnold is no ordinary Premier League footballer. With a combination of natural skills, determination and sharp vision, Trent continues to redefine the modern fullback role on the field, making history.

During Liverpool’s remarkable run to the title in 2019/20, Trent broke the Premier League record for most assists by a defender in a single season (13 assists), a feat he surpassed himself after breaking his own record is the previous season..

After that, he won an impressive number of medals, including those for the European Champions League, the English Premier League, a nomination for the Ballon d’Or and the annual award for the best young player of the Association of Professional Footballers. What makes it even more amazing is that the 24-year-old has achieved all this with his club Sabbah.

But how does a local boy who was a young Steven Gerrard fan grow into a superstar? What mindset do up-and-coming teams need to rise to the top? And most importantly, how much effort is required?

What follows, Trent discovers what goes on behind the scenes…

Trent spends more than five hours a day in the training center

© Greg Coleman / Red Bull Content Pool

How often do you exercise and what is a typical training day like for you?

We practice before every game. So, if the next day we play at 4:30 in the afternoon, we practice at 4:30 in the afternoon, which means that we arrive at the training center at 2:30 in the afternoon and leave at 7:00 in the evening. We usually spend five and a half hours in the training center. The pace of training gradually increases during the week, but before the game, the training is tactical, almost statistical, because we mostly receive information and do not do any strenuous exercises. I might even go to the physical therapy center for a massage before working out, especially if I’ve had a stressful week. If you are going to play two or three games a week, time is limited to playing or recovering for the next game.

Do you have a trainer who creates an exercise program for you?

Pep Leanders (assistant coach) prepares the drills and explains what we have to do, but the coach supervises the drills. He is always there, looking at us and saying what he has to say. His way of training is based on the mental factor, and he says what he has to say just to be the best. It’s different for every player. He may not tell you much, but when he does say something you have to listen carefully and you will understand that what he is saying is sincere and that it is something that you have to learn from him.

Do you warm up before entering the field?

Before entering the stadium, I spend about 40 minutes in the gym. But I don’t do exercises that require lifting weights, I do exercises that require warming up, stretching, preparing the body and making sure that I’m in good shape and that my ankles and joints have the necessary flexibility before I put on my trainers and go out to train for an hour and a half. I also do yoga and a lot of stretching and stretching exercises at home. Nowadays it’s like a 24/7 job, so if you can sleep well and recover well, there are plenty of extra exercises you can do in the training center.

What about rest days? How many vacation days do you need?

Trent takes one day off a week to allow time for recovery

Trent takes one day off a week to allow time for recovery

© Greg Coleman / Red Bull Content Pool

The competitive atmosphere made me do my best, so I have to train like this. If the atmosphere is not competitive, it is difficult for me to motivate myself.

As a rule, we have one day off a week, but I think three days a month is enough. The more games we play, the better for me – I enjoy the games. Things can get more intense and demanding, but for me it’s the best way. We also have underwater treadmills, swimming pool, hot and cold jacuzzi, ice bath, things that help recovery. Some players need ten minutes in the ice bath, others will need only three minutes, or even one minute in the cold jacuzzi and one minute in the hot jacuzzi, repeating this five times. Experience is key in this regard.

Are there any specific exercises that you perform regularly that you would recommend to young players in your position?

PvP. Find the player on your team who gives you the biggest challenge and ask him to run in your direction. I have Sadio Mane. It will be difficult to play against any of our three strikers (Mane, Mo Salah, Roberto Firmino). And by the end of the week (game time), I’m well aware that whoever I play against probably won’t be at this level. You also get an emotional boost from it. I also like to practice passes, so you need to find someone who wants to do the same for you.

On the field: Trent's training can last 90 minutes

On the field: Trent’s training can last 90 minutes

© Greg Coleman / Red Bull Content Pool

What advice do you have for anyone who wants to get the most out of their training time?

Most importantly, you need to find techniques and routines that work for you. Practice how many steps you need to take before taking a free kick, what angle you need to take and what position you need to be in. You have to be consistent in your performance, everything takes consistency and commitment, because you can’t take two steps before taking a free kick and then take four steps later and expect to put the ball in the same spot.

Everything has to be the same, and once you’ve found what works for you, you can start moving the ball, manipulating it and making it work. Finally, it is important to note that taking ten free kicks every day is a good start.

What memory do you have of the first training session with the first team?

It was a big step for me, not easy at all. No one is going to make things easy for you or make you feel comfortable. If you’re not up to it, someone will come and tell you so, so you need to be confident that things are under control. It’s like you’re hearing something like, “If you train at this level, you have to be at this level. You can’t hold us back; we’re going to raise the bar whether you like it or not.”

What is the worst type of exercise?

I’m not really a fan of preseason. I prefer to play soccer and I’m not good at running without the ball! Every day elite players like Virgil (Van Dijk), Hindo (Jordan Henderson), Millais (James Milner) and Robbo (Andy Robertson) make sure the intensity is right. I don’t think there is a better player in training than Milner, who always wins the pre-season training camp tests.

How do you maintain your resolve?

Everything I am today is thanks to the competition I need during training. If there is no competitive atmosphere, no one to cheer you on and score goals, it will be difficult for me to motivate myself. The motivation lies in the competition, the desire not to lose and the will to always win. Whatever you do, even if the other person isn’t aware, the competition is always fresh in my mind!

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