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Last Updated: Thursday, 6 December 2007, 08:54 GMT
Micah Richards column
Micah Richards
By Micah Richards
Manchester City and England defender

A few of you have been asking about my daily routine as a Premier League footballer.

In the summer I used to get in at 9am and have breakfast at the training ground and then get a little massage before training.

Pre-season is a lot tougher and you have to be a lot fresher for the sessions.

But now, a little way into the season, I generally come in just before we start at 10am.

Micah Richards
I'm a bit like Darren Bent. I get on the defender's shoulder and then use my pace to burn him off

I have my breakfast at home - a bowl of Frosties, Rice Krispies or Weetabix - but I try not to eat too much beforehand.

So I'll just get a Red Bull down me before I get started - we'll come out and stretch then do a jog with Stefano Marrone, our fitness coach.

Stefano is a really nice guy who took us all out for an Italian meal a couple of weeks ago for a little bit of team bonding.

But he really puts us through our paces along with Jon Webb.

Defenders and attackers do more things in short bursts, so our regime is different to the midfielders like Michael Johnson. He is up and down the pitch a lot more, so it is more about stamina for him.

Then we go into ball possession, which is what most of our training is all about.

Tord Grip and Derek Fazakerly are in charge but Sven-Goran Eriksson is always around and in the mixer too.

These routines are very similar to the ones before a game if any of you have seen those.

When the teams for keep-ball are decided, everyone is always running to Johnno, Stevie Ireland, Elano, Geovanni and Didi Hamann. Believe me you want to be on their side!

You know that even if they are not going to keep the ball they will do something a bit fancy with it, just to make things entertaining.

The day before a game we are told who is playing and where, then about the opposition - what their strengths and weaknesses are and how we are going to break them down.

We normally finish off with a five-a-side game.

These games are a bit of fun and it's always enjoyable trying to pick the teams. Sometimes we play young versus old or where we are all out of position.


I thought I was a bit of a striker back in the day, so I still fancy myself up front and I never disappoint - I always bang in the goals.

I'm a bit like Darren Bent. I get on the defender's shoulder and then use my pace to burn him off.

As for the warm-down, normally I just have a stretch. Because I've got tight hamstrings, Stefano is always stretching me after games and after training.

After all that I'm pretty shattered and it's time to eat, then relax!

I will have pasta, rice, fish or chicken - the usuals! My plate is like a mountain too.

But at the training ground I eat the same thing every day so I'm trying to mix it up a bit and sometimes I will come home and cook myself something.

I enjoy both sides of training - fitness and the technical side.

As you can tell from my abs, I'm not bad at doing press-ups and I'm also the best at the club at sit-ups too!

And do I feel like I'm improving skill-wise? Definitely.

When I came into the first team the pace of the game was so fast compared to the reserves. I had to be so quick with my touch or turning on the ball, otherwise I would be tackled.

It took me a while to get used to the quick passing but I feel that side of my game is getting much better now.

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