Premier League midfielders cover 10-13km per game. Wingers sprint the most — up to 35km/h. Goalkeepers cover about 5.5km. The total distance hasn't changed much in 20 years, but high-intensity sprints have increased 30%. Modern football is about explosive bursts, not marathon running.
3-4 hours before: high-carb meal (pasta, rice, chicken). 90 minutes before: light snack (banana, energy bar). Half-time: energy gels, isotonic drinks, sometimes a quick banana. Post-match: protein shake within 30 minutes, then a proper meal. Some players eat pizza. Vardy famously drank Red Bull and ate Skittles.
Ice baths (10°C for 10-15 minutes). Compression boots. Cryotherapy chambers (-110°C for 3 minutes). Sleep is the #1 recovery tool — clubs now employ sleep coaches. Naps are scheduled. Mattresses are customized. Ronaldo sleeps 5 times a day in 90-minute cycles.
Every player wears a GPS vest in training and matches. It tracks: distance, speed, acceleration, deceleration, heart rate, and "mechanical load." Coaches use this data to manage workload and prevent injuries. If a player's numbers drop, they might be rested.
Sports psychologists are now standard at top clubs. Visualization, breathing techniques, and cognitive training. Some clubs use VR to simulate match situations. The mental side of football is finally being taken as seriously as the physical.