Lionel Andres Messi also known as “Lionel Messi” (born 24 June 1987) is an Argentine footballer who plays for La Liga club FC Barcelona and is the current captain of the Argentina national team. He is known all over the world because of his great skills and speed and that is why he is also called pro-footballer. Speed, agility, stamina and that impossible balance needs special workout routine. He follow unique workout routine which makes him different from other players. Lets take a look at his workout routine and do follow if you want to get speed and reflexes like him.

Height: 5′ 7″

Weight: 148 pounds

Workout 1: Linear Speed

Movement

  • Pillar bridge: 2 sets of 30 seconds
  • Knee hug lunge: 1 set 4 each side 
  • Inverted hamstring stretch: 1 set 4 each side 
  • Pillar skip – 1 set 15 yards 
  • Rapid response 2-foot – linear: 2 sets 5 seconds

 Plyometrics

  • Hurdle hop: 2-3 sets 5 hurdles each
  • Split squat jump: 2-3 sets 4 each side

Movement Skills


  • Acceleration wall drill – 2 SETS, 5 each side
  • Acceleration wall drill – single exchange: 2 SETS, 5 each side 
  • Acceleration wall drill – triple exchange: 2 SETS, 5 each side 
  • Acceleration – split stance: 3-5 10 yards 
  • Acceleration to base 3-5 10 yards

Lionel Messi:

Workout 2: Multidirectional Speed

Movement

  • Pillar bridge – lateral: 2 sets 30 seconds 
  • Lateral lunge -1 set 4 each side 
  • Rotational lunge stretch-1 set 4 each side 
  • Pillar skip – lateral : 1 set 10 yards each side

 Plyometrics

  • Hurdle hop – lateral- 2-3 sets 5 hurdles each
  • Lateral bound- 2 sets 4 each side

Movement Skills

  • Lateral shuffle to cut- 2-3 SETS 4 each side 
  • 3-hurdle drill – stabilization- 2 SETS 
  • 3-hurdle drill – continuous- 2 SETS 
  • 3-hurdle drill to drop step- 2 SETS 3 each side 
  • Mirror drill- 3-4 SETS 5-10 seconds

Also See: Lionel Messi Diet

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