Over 90 minutes the average footballer runs approximately 10 kilometers, which makes ‘The Beautiful Game’ one of the most demanding sports in the world.

As a result, the needs of players are equally demanding. Bursts of speed, ball control, agility, keeping cool and dry are all facets of the modern game, and all present unique challenges.

Chelsea FC Therapy Manager, Jason Palmer talks us through the team’s pre-season routine:

With a whole new season ahead, and the physical and mental challenges that it will bring, we’ll help you get in peak condition with exclusive advice from one of the Premier League’s top therapy managers.

After a few pre-season matches, getting close to competitive matches, how do you increase intensity towards the real first game of the season?

In terms of intensity, towards the tail end of the eight-week period, you really should be stimulating yourself at a game intensity. Eight weeks isn’t a long period anyway and unfortunately a lot of football leagues have no sooner finished than they’re starting again. So there’s not a big period of time to prepare that much in the off-season. If you haven’t done that much within that time, then it’s a big ask to actually progress.

There’s more to being at the peak of fitness than just training. It’s important to look after your body in every way – and the first step is nutrition.

• Go for lean cuts of meat –
ground steak will be much leaner than ordinary minced beef – and always trim off any visible fat.

• Wholegrain cereals, wholemeal bread, brown rice and wholewheat pasta all add flavour and variety as well as those valuable carbs.

• Use fruits and vegetables in season where available, but don’t be afraid to use frozen produce as well. Remember you are aiming for at least 5 servings a day from this food group.

• Include fish in your diet 2-3 times a week – it’s the ultimate lean protein.