Train like Katie Gill
Westfield Matilda & professional footballer
“Football is my priority – everything else is
coordinated around it, even uni classes and my notso
abundant social life!”
Katie’s workout regimen
“Right now, my main training focus is on speed – it’s a factor in my
game that needs improving. I try to incorporate both agility and
straight-line speed in one session or alternate between the two.
These sessions are usually no longer than half an hour.
I’m also a big believer in strength training, and try to do at least
three gym sessions a week, focusing on different body parts. On
Monday I work on my chest, on Wednesday I’ll work on leg strength
with front squats, weighted lunges and plyometric jumps; and on
Friday morning I’ll work on my back muscles. I try to keep these
sessions to under an hour, so my recovery time between sets can
remain fairly consistent.”
Nutrition
“I find it hard to eat anything solid before a session, particularly in
the morning, so I have a protein shake. After I’ve trained I’ll have a
piece of fruit.
For lunch I usually have some form of meat, chicken or fish with
potatoes or rice, bread and salad. This gives me energy for training
in the afternoon.
My evening meal is fairly standard – chicken or fish with salad or
bulgur, couscous or barley. I’m not a big fan of rice or pasta as it
sits too heavily in my stomach. I always look forward to Sundays,
especially if I don’t have a game on that day, as that’s my ‘eating
day’ when I can eat whatever I want! It’s important to have a
balance and if you like food, why not reward yourself.”
On game day
“My eating on game days is somewhat of a ritual. I always like to
have eaten three or four hours before the match – it’s all about
being comfortable in knowing that I’ve eaten a substantial meal that
has had time to digest. More often than not, I’ll have one big meal
before I play, consisting of chicken, fish and a carbohydrate (usually
bulgur).”
Westfield Matilda & professional footballer
“Football is my priority – everything else is
coordinated around it, even uni classes and my notso
abundant social life!”
Katie’s workout regimen
“Right now, my main training focus is on speed – it’s a factor in my
game that needs improving. I try to incorporate both agility and
straight-line speed in one session or alternate between the two.
These sessions are usually no longer than half an hour.
I’m also a big believer in strength training, and try to do at least
three gym sessions a week, focusing on different body parts. On
Monday I work on my chest, on Wednesday I’ll work on leg strength
with front squats, weighted lunges and plyometric jumps; and on
Friday morning I’ll work on my back muscles. I try to keep these
sessions to under an hour, so my recovery time between sets can
remain fairly consistent.”
Nutrition
“I find it hard to eat anything solid before a session, particularly in
the morning, so I have a protein shake. After I’ve trained I’ll have a
piece of fruit.
For lunch I usually have some form of meat, chicken or fish with
potatoes or rice, bread and salad. This gives me energy for training
in the afternoon.
My evening meal is fairly standard – chicken or fish with salad or
bulgur, couscous or barley. I’m not a big fan of rice or pasta as it
sits too heavily in my stomach. I always look forward to Sundays,
especially if I don’t have a game on that day, as that’s my ‘eating
day’ when I can eat whatever I want! It’s important to have a
balance and if you like food, why not reward yourself.”
On game day
“My eating on game days is somewhat of a ritual. I always like to
have eaten three or four hours before the match – it’s all about
being comfortable in knowing that I’ve eaten a substantial meal that
has had time to digest. More often than not, I’ll have one big meal
before I play, consisting of chicken, fish and a carbohydrate (usually
bulgur).”
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