Fitness Training For Full-Backs With Danilo | You Ask, We Answer

Hello there. I’m Alec Fenn and today I’m at Powerleague in Sunbury for the last episode of You Ask, We Answer. If you’re new to the show, it’s really simple. You give us your questions and we put them to the games best players and coaches so you can improve your game. Today, we’re helping out Cherif Djalo. He wants to know how he can become a top full-back. To help him out, we’ve spoken to Manchester City and Brazil defender Danilo who has got a few bits of advice to help him get underway. As a full-back, it is important that you have the stamina to sprint forward and track back. Normally, the full-backs and midfielders run the most distance during a game. So you need to prepare yourself more, get some more rest. You need to treat your body properly because you are going to need that stored energy. You should do some extra training on top of what you currently do with the club. Nowadays, this is important for players at the top level. Some great advice from Danilo. To put that into action, we’ve linked up with top strength & conditioning coach Cameron Goff. He has worked with a whole host of top footballers to help them get Premier League fit and he’s going to do the same thing for us today. Cameron, great to see you. Today, I want you to help me get Premier League fit like a full-back. Someone like Danilo of Manchester City. How are you going to help me do that today? We’re going to work on the key components of a full-back which is your acceleration and your de-acceleration; your jockeying, so your defending and also getting through the pitch and get to the byline. Great, sounds pretty tough. Let’s get going. Okay, Al: what we need to do is do a few little plyometrics. Basically, the less time on the ground the better. Small little impact bounce. After your first bounce, a lateral shuffle to the side. Repeat it to the end, have a little push into a sprint. All it’s going to be is a double jump, short and sharp, over, get across. Over, just a short change of direction and when you get to the end keep pushing. Al, what we need to do is have a close ball control. I want you to get through those cones without directly going over the top of them or through them. Get round to the side, play a ball into me; attack me then passively defend me. When I turn inside that’s your cue to get around me, I’m going to play you a ball down the channel one touch top – then it’s going to be delivered to me, I’m going to be waiting in the box hopefully we finish. Once you’ve done that, sprint back to the start and then we’ll repeat it. Now Cam: technically and psychically, that is really tough. I got a real sweat on there. Why is that perfect for full-backs? Full-backs are so attacking minded nowadays, that they’re getting down the byline but before they know it, they’ve got to get back and defend because of how quick teams counter and attack, they need to be back and busting their lungs and getting themselves back defending. It’s great for attacking but also for switching on and defending as well. Because that’s your job that you’ve got to do. I want you to sprint out, defend, jockey, sprint out, defend, jockey, get the ball, jog through play a one-two with me, get around the cone and finish. Cam: the acceleration and de-acceleration there is really tough on the legs. That’s really important for your modern full-back. Massively. To see the transition from attacking to defending is over in a spilt second so we need to make sure we can attack perfectly but also get back defending, accelerating and de-accelerating. So you’re continuously on the balls of your feet and moving. Very taxing on the legs. It’s great for people playing wing-back – people like Kyle Walker? Again, perfect for that. Exactly that because we’re replicating his game, putting it on the training ground so when it comes to a matchday he’s already done it. A lot of that was high speed work. How often should I be doing that for a week? Because it’s so taxing on the legs, I would say no more than once a week. Maybe two times depending what your game situation and set-up is. Excellent, great Cam – thanks for your time. There we go, that’s the session finished with. Cherif, I’m sure that will get you fit anytime soon. Big thank you to Cameron Goff for putting on today’s session. If you like the video, hit that like button. If you’re new to the subscribe, make sure you hit that subscribe button. If you’ve got any questions about today’s video or any shows you want us to do in the future, please leave in a comment in the comment section below. We’ll catch you next time.


  1. He cant speak eng yet but he will get over it

  2. Can you make a vid on being comfortable on the ball

  3. 3rd question

  4. Hi everyone! Thank you for clicking on this video. We just want to let you know this film has been fully subtitled in English. The subtitles should come on automatically, but if they don't you just have to turn them on.

    This link should help explain how:

  5. How to be a better Center Back

  6. Bro i want sills Dribble and training spead

  7. Help us to get that perfect cross or a long pass in the box or to a team mate

  8. Thank you so much lots of respect

  9. My question is when the player doesn’t in train in 2 to 3 months and after that the player will train again what he should do ?

  10. How to improve awareness and vision in the middle of the park?

  11. When to know you can turn forward and how to turnwhen an opponent pressures heavily from behind when facing your own goal in the middle of the park

  12. i want to improve my finishing i am a speedy striker…but….sometimes i hesitate to finish well…plzz suggest me…some drills to improve my finishing drills…

  13. How to play centre back

  14. Can you help out with center back communication and times when you should step out of your defensive line?

  15. the way alec does the drills makes me laugh 😂

  16. Great video

  17. Can you do a goalkeeper one please I’ve done this a lot

  18. Thank you so much man!!
    You do a great job!!!

  19. Very well done

  20. Hai.. I'm hari… I would like to know what are drills that a centre midfielder (cdm, cm, cam) should focus on…

  21. How to be fast like raheem Sterling

  22. Winger training

  23. What do you need to shoot from distance and who do you use both fit

  24. What can I do to be a midfield player

  25. Can you make a video on how to ping the ball?

  26. How to kick free kicks

  27. Please, video about goalkeeper

  28. How can I improve my recovery time after getting beaten as a defender

  29. How to play attacking midfielder: right behind the striker

  30. #fourfourtwo How be fit as a striker and improve??????

  31. Great work! My only question is how many sets and reps as well as rest time? Thanks.

  32. My son loves playing in this position so thanks for creating this. Can you do a "how to defend against 2" could you also do a good defending / bad defending examples video. Could you also do a compilation video of defenders/ fullbacks giving their best advise or best advice they were ever given. Thanks

  33. Can you make a video on speed and agility training with ladder and cones

  34. How to play on the wing

  35. How to be a perfect winger?

  36. How to improve winger dribbling!

  37. How to play as atracking midfielder with dele alli or someone else

  38. Is it too late for me to try pro
    I am 19



  41. Fitness training for goalkeepers

  42. Speed improving drills

  43. Hello FourFourTwo. I need help in understanding the how footballers hit the gym and attend field training in a week and the nutrition. Thanks.

  44. How to dribble like Ronaldo fenomeno

  45. How to be become a top full back ?
    442: Ask lord Danilo

  46. U r awesome bro i loved ur video

  47. Fitness training for Wing-backs please 🙂

  48. ?

  49. sets reps?

  50. how to be a perfect play maker

  51. Great video as always guys, keep them coming 🙌🏼

  52. Any tips to improve physical strength pls

  53. Make video for central defender

  54. Centre Back training please..

  55. Im training my twins nephews 3 hours a day. 1 day off for swimming. Is that oké??? Is that to much???

  56. Danilo is so underrated man

  57. could you do a video on a somewhat sequel to this.. the video being " how to gain more stamina "
    it's obvious to anyone who knows about football that you need to have good stamina but different positions need different players with the minimum required stamina.. so as a fullback/wingback nowadays… you need to have a lot is stamina.. you're running up and down the wing the whole game.. so I would like a video on how to gain stamina for a full/wing back

  58. Thank you for you helping i like the video when it first posted

  59. Hi rizul patiyal here , i am a professional footballer
    I just wanna ask you that how to improve your vision and what drills i should do to make my mind quicker to make quicker descisions

  60. how to defend a 2v1 at fullback

  61. Can u continue with full back and cb training exercises

  62. That was really gr8 it helped me improve on my game

  63. Also teach us crossing

  64. How to score as a fullback?

  65. How to become good attacking midfielder

  66. how to overlap as a fullback

  67. Could you put up a video about improving speed with ball for forwards/wingers?

  68. Hi can you please do a video on wingers I got pace but I need the final touch

  69. If you play football, don't play full back, atleast at the start. Full back are usually the last option for any football player who were not good enough to play at their prefer position so instead they have been offered with a full back option. If you see modern days professional full backs rarely anyone started out as full back. Such as Monreal who was a striker, Bellerin who was a winger, Danny Rose who was a winger or Alexander Arnold who was a centre mid…. List goes on.

    So kids in short, full back are the shittest player in a team. If you want to improve your confidence DONT play full back.

  70. Hi 442 im a good winger who is right footed but play on the left to cut inside and i want to know how to improve my speed and my first touch from a gk kick with my weak foot and my crossing with my weak foot please!!!!! 🙏🙏🙏 Thank you So much 442

  71. This helps me. Because I am a right back

  72. I'm struggling with endurance, any training drill suggestions to help me out?

  73. Please want conect with you 00201287840690

  74. Who else thought this was for football 🏈

  75. Can u help with how to become a complete midfielder

  76. Good vid really like the drills thanks.

  77. How to dominate as a Attacking Midfielder?

  78. nooooooo

  79. How do I defend in a 3vs1 situation

  80. How can I start to be a smarter full back

  81. fitness for wingbacks please

  82. What about a drill by yourself

  83. How do I train myself in soccer if I never played the sport before

  84. how can i drible like a pro

  85. Excellent!!!

  86. How to get rid of nerves when you have the ball

  87. Help me to be a better winger

  88. please I would like to know how to cross the ball and which part of the leg to use.

  89. can you pls do a training session for goalkeeper im making a transition from cb to goalkeeper thx

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