Is it your dream to become a professional footballer? With a very demanding schedule, footballers need to have dedication, commitment and passion to succeed.
At just 19 years of age, Terry Antonis has been a professional footballer since the age of 16. He is one of Sydney FC’s most important players with his ball skills and great first touch, vision and creativeness – all developed well beyond his youthful years.
The sky blues star midfielder gave us some of his time to share a typical day in his life and some great health and fitness advice that we could all take on board.
7am: My alarm is set for 7am each morning.
7.30am: Breakfast consists of 3 Weetbix with a banana, as well as a glass of orange juice.
- My tip: Never skip breakfast. Just remember, it is the most important meal of the day. It provides you with the energy and nutrients that you need to perform at your best throughout the day.
8am: Start to drink water.
- My tip: Keeping hydrated throughout the day is very important. Everyone should drink 8 glasses of water a day, but you need to drink more if you are exercising.
9.15am: Leave for training. I like to make sure I am never late to training or games otherwise we get fined. All players must arrive at the training ground by 10am
- My tip: Part of being a professional footballer is the discipline required off the field. This includes being on time to all football activities!
9.45am: Weigh in. All players must weigh themselves before training.
10am-10.15am: Prehabilitation exercises. This is injury prevention training to activate and strengthen muscles, including your glutes, quads, hamstrings, adductors and calves.
10.30am: Training starts. This normally involves an active warmup with agility exercises, passing drill, working on the shape of the team and then finishing off with some small sided games.
Midday: Training concludes. After we all finish stretching, I like to have an ice bath.
- My tip: Ice baths are used to help athlete’s recover faster and reduce muscle pain and soreness
12.15pm: Weigh in. All players must weigh themselves after training
- My tip: As a midfielder, I often lose about 1-1.5kg of body weight due to sweating in training. This needs to be replaced as soon as possible to help me recover faster. That is why it is always important to keep yourself hydrated before, during and after training.
1pm: Lunch time! We are provided with lunch daily from our chef Jorge. It consists of a protein, salad, pasta and plenty of fruit. My favourite is his chicken and pasta dish
- My tip: Carbohydrates are important for optimising energy supply and maximising performance.
2.30pm: Community appearance. Today I am visiting the kids at the Sydney FC Community Holiday Clinics at Centennial Parklands. It is always great to see the youngsters having fun playing football and the rewarding part of being a professional footballer is to show them some tricks and to see a smile on their face. Each month, the Sydney FC players do at least 100 community hours, visiting schools, clubs, associations and businesses.
5pm: Arrive home. I like to just chill out and play some FIFA 15.
6pm: Dinner time. I like to have plenty of vegetables with dinner (especially carrots, broccoli and mash potato), as well as chicken or a steak.
- My tip: Dinner should always be a well-balanced meal that is rich in protein, fibre, healthy fats, vitamins and carbohydrates, eaten early in the evening so your body has time to digest before bed.
9pm: Early to bed, ready for another day in the life of a professional footballer.
Thanks to Terry for this great insight into the day of a professional sportsperson!
And where has this rather dedicated approach led Terry?
A Socceroos call up, no less! Congrats from all of us on this honour. Well deserved.
Your chance to meet some of the Sydney FC players…
For your chance to meet and be coached by some of the Sydney FC players at the clinic at Queens Park in Centennial Parklands from Tuesday, 9 to Thursday 11 December 2014, please register here.