The fitness coach of Brazil women’s team on how to up your Sunday kick about.
Ever woken up on a Monday with your knee whispering that Sunday’s football match went a little too far? Marcelo Rossetti knows that situation well – from the other side. Since 2023, he’s been the fitness coach of Brazil women’s national football team.
We asked Rossetti which parts of an elite athlete’s routine could also be relevant for an amateur player – then we picked out a few great apps that can help you get you there.
Heavy lifting
“The most common mistake amateurs make is not preparing to play. Football demands a lot from the body,” says Rossetti. The Brazil women’s team, known as the Seleção, log roughly 30–45 minutes of daily training in camp. For amateur players, Rossetti advises training at least twice a week, both as a gain and as a prevention measure for game day.
Rossetti recommends the hip thrust: strong hips and glutes mean faster moves, higher jumps and a shield against football’s most-injured muscle: the hamstring. “The main part of the gym work consists of power exercises,” says Rossetti. “These variations bring benefits for change of direction and increasing maximum speed.”
The most common mistake amateurs make is not preparing to play.– Marcelo Rossetti, fitness coach of Brazil women’s team
Hit the gym with: SmartGym. Build your own workout, pick one created by a personal trainer or have AI put a plan together for you and enjoy every set with your new exercise buddy.
High power – at home
Slide the couch a bit, scoot a chair and your Bulgarian split squat is good to go. High-power moves such as this are essential for football, as they help to build lower-body strength and sprint speed. “Exercises like Nordics, Bulgarian split squats, Copenhagens and squats are bodyweight moves with fast activation that transfer directly to the game,” says Rossetti.
Train at home with: Freeletics. This is the perfect partner to build a quick circuit focused on explosion and change of direction. It can light up your core, legs and arms – no equipment needed.
Boost your cardio
For Rossetti, the secret to running in a match is “running smart”. “Running 14 km in a match can sometimes mean running wrong, without reading the game. For us, the focus is getting there first, thinking first,” he says. Running on match day varies from position to position, too. A professional forward can hit roughly 30 km/h in half a second, while a defender typically reaches half this number during the match.
Rossetti notes that players should be moving quickly, constantly speeding up and slowing down. “Playing a match really gets you in shape, so you don’t need to run laps around the field.” If you’re not able to play many small-sided games that get your heart rate up, try interval running to boost your cardio.
Bodyweight moves with fast activation transfer directly to the game.– Marcelo Rossetti
Get moving with: Nike Run Club. This is the place to create guided interval workouts that bring your heart rate close to game tempo.
The invisible workout
At the Seleção’s breakfast table, one question is asked every day without fail: how did you sleep? “A bad night or a stressful week visibly reduces heart rate variability [HRV],” says Rossetti. Higher HRV means better recovery and a balanced nervous system – and night-time is a great moment to measure it. “Sometimes it’s so sensitive that an emotional issue alone can shift it,” says Rossetti. The path is: stick to your physical activities, but make sure to rest well.
Sleep well with: Pillow. The app offers detailed analysis of your night’s rest, and can read HRV data and more from the Health app with your permission.