The physical conditioning of top athletes is something that intrigues all sports fans.Within the training that enables superhuman performance, there might be a routine that we can possibly refer to, right?Let's hear from Mr. Akira Umeki, the conditioning coach at Vissel Kobe.

――Is there any training specific to soccer players?

I don’t think there is anything specific. Since we’re dealing with the human body, fundamentally, what you do in any sport is the same when you get down to it, and from there, it’s like branches growing from a tree. Just because it’s training for soccer players, it doesn’t necessarily mean they have to do movements close to play, like kicking the ball or running. A more fundamental endurance is required, which can exert power for a certain period of time, so the main menu consists of routines where you hold a light weight and exert force amid quick movements.

――Please tell us about the training that the players of Vissel Kobe base themselves on.

It becomes something referred to as functional training, where you move your body while coordinating your entire body. This is not about holding heavy dumbbells and pinpointing the muscles you want to train. This training involves using a variety of equipment such as tubes, dumbbells, balance balls, and medicine balls, providing stimulation evenly to the core, lower body, and upper body. The menu is primarily put together by our physical coach, Toni (Toni Hill Puerto), with a focus on movements aimed at injury prevention.

――What kind of training is effective for injury prevention?

It is important to use multiple joints extensively and coordinate various muscles. We use weights and tubes at that time.

――Can the equipment used by professional athletes be handled by the general public?

I believe that with the current program, the tube is strong enough to be handled by the general public. Regarding dumbbells, I’m currently lifting about 10 kilograms, which is heavy for me. Medicine balls are about 3 to 4 kilograms, so if you regularly exercise, you should be able to handle this weight. The athletes have high muscular strength, so even if they increase the number of reps and do them with light loads, they still get winded. If readers are using the same weight for their training, it might be good to do it a number of times until they become breathless.

――Could you explain the specific actions?

The movement I particularly emphasize is the one where you stand and spread your legs back and forth, and move your arms using a band. At that time, the idea is to firmly lower your center of gravity, use your core, stimulate your leg muscles, and ultimately use your arms. It’s not about moving just one muscle, but the programming is done in such a way that the core, upper body, and lower body all work together.

――Who is particularly focused on training in Vissel Kobe?

Hotaru Yamaguchi, Gotoku Sakai, Yusei Ozaki, Tetsushi Yamakawa, and Daiya Maekawa are taking time individually and trying various things while training. In addition to the training conducted by the entire team, when we put together the training menu that each person performs as needed, like them, we consider the individual player’s muscle mass and body fat percentage, and further train according to the characteristics of the position. For instance, side back involves a lot of vertical movement, and speed is given priority. There are many movements that involve dashing instantly and stopping abruptly, and powerful movements such as dashing again are required. Therefore, it’s common to do training that involves holding a somewhat heavy dumbbell to generate strong power. Furthermore, there is a lot of physical contact, so a body that can withstand it is also necessary. Conversely, players in positions where the front line and physical contact are not prioritized often engage in training that is slightly less strenuous. What is required of a team and the needs of each individual can vary. When students who play soccer are considering their menu, they should think about their current needs in terms of movement and muscle mass, and decide whether to increase the weight or the number of repetitions.

Stimulate your muscles by applying load with the hefty weight of a medicine ball.

Enhancing balance by lifting one leg. It becomes core training.

The effectiveness of lower body training can also be enhanced by using light dumbbells.

Training before practice should be of a load that only causes your breath to rise, so as not to leave fatigue in your body or muscles.

By using multiple joints extensively and coordinating various muscles, it can lead to injury prevention.

INTERVIEW&TEXT：Chiharu Abe EDIT: Yohsuke Watanabe (IN FOCUS)