Erling Haaland has quickly become one of the most dominant strikers in world soccer.
Known for his explosive speed, powerful physique, and incredible goal-scoring ability, Haaland’s on-field performance is backed by a rigorous diet but also training routine that focuses on strength, endurance, agility, and mental preparation.
By combining intense individual workouts with regular team sessions, and by ensuring proper recovery and psychological support, he can maintain peak performance throughout a demanding soccer season.
This well-rounded regimen underscores why Haaland has become one of the most formidable strikers in modern football.
| Section | Key Points |
|---|---|
| 1. Types of Workouts |
– Strength Training – Cardiovascular Endurance – Agility & Speed Drills – Plyometric Exercises – Flexibility & Recovery Sessions |
| 2. Frequency of Training |
– Typically 5–6 days a week – 1 rest/recovery day – Adjusted based on match schedules |
| 3. Weekly Schedule | – Example day-by-day breakdown of gym work, conditioning, and skill practice |
| 4. Team Training |
– Tactical drills, ball work, small-sided games – Position-specific exercises (finishing, off-ball movement) – Group fitness and conditioning |
| 5. Sleep Hours |
– Typically sleeps 7–9 hours per night – Goes to bed between 10:00 PM and 10:30 PM – Ensures proper rest for recovery and performance |
Types of Workouts Erling Haaland Does
Erling Haaland emphasizes the importance of physical strength in his performance, highlighting how his gym work directly impacts his ability to outmaneuver opponents and hold his ground during matches.
“I think being strong is really important, to hold off defenders, to win battles. I train specifically to be strong on the pitch.“
Strength Training
- Examples: Squats, deadlifts, lunges, bench press, core exercises (planks, sit-ups).
- How it helps: Builds muscle power to withstand physical challenges during matches, improves explosive acceleration, and reduces injury risks.
Cardiovascular Endurance
- Examples: Long-distance running, high-intensity interval training (HIIT), cycling, swimming.
- How it helps: Enhances overall stamina, ensuring Haaland can maintain high performance throughout the full 90 minutes.
Agility and Speed Drills
Haaland’s commitment to agility and speed drills make him one of the fastest strikers in the game and allow him to exploit defenses effectively.
“Speed is a weapon in football. You have to work hard to keep it and improve it.“
- Examples: Ladder drills, cone drills, sprints with resistance bands.
- How it helps: Improves quick changes of direction, acceleration, and reaction time—crucial for beating defenders and making dynamic runs.
Plyometric Exercises
- Examples: Box jumps, depth jumps, explosive push-ups.
- How it helps: Enhances explosive power, enabling Haaland to jump higher for headers and accelerate faster during counterattacks.
Flexibility and Recovery Sessions
- Examples: Yoga, dynamic stretching, foam rolling, massage therapy.
- How it helps: Increases range of motion, aids muscle recovery, and lowers the risk of strains and muscle injuries.
Frequency of Training
He typically follows a 5–6 day training routine each week, with at least one rest day or a light recovery session to allow the body to recuperate.
“I work hard every day to improve in every aspect of my game. It’s about repetition and dedication.“
This schedule may change based on match fixtures, travel, and competition demands. During busy periods with multiple games per week, training intensity might be reduced in favor of recovery.
Example Weekly Schedule
Below is an example of how Erling Haaland’s week might look outside of team training sessions. This schedule can vary but gives you an idea of how different types of workouts are organized:
| Day | Workout Focus | Details/Examples |
|---|---|---|
| Monday | Strength & Core |
– Heavy squats and deadlifts – Core exercises (planks, Russian twists) |
| Tuesday | Speed & Agility | – Ladder drills, sprints, cone drills |
| Wednesday | Cardiovascular Endurance |
– Interval running, cycling or swimming – Light stretching session |
| Thursday | Plyometric & Power |
– Box jumps, depth jumps – Explosive push-ups |
| Friday | Light Strength + Flexibility/Recovery |
– Low-intensity weights (lunges, bench press) – Yoga, foam rolling |
| Saturday | Match Day / Team Session (if scheduled) |
– Tactical review, warm-up drills – Full match or team scrimmage |
| Sunday | Rest/Recovery or Light Active Recovery | – Massage, light jog, or restorative yoga |
Note: If the team has a match on a weekday (e.g., Champions League on Wednesday), training sessions will be adapted accordingly.
Team Training and On-Field Work
Erling Haaland trains together with his team typically 5–6 days a week during the soccer season.
Haaland is committed to attending all mandatory sessions, working closely with his teammates and coaching staff to fine-tune his game.
This disciplined approach helps Haaland stay sharp, contributing to his ability to deliver consistent, high-level performances on the pitch.
Techniques Practiced with the Team
- Tactical Drills: Positioning, off-ball movement, link-up play, defensive shape.
- Small-Sided Games: Fast-paced drills to improve passing accuracy, decision-making, and positional awareness.
- Finishing Exercises: Shooting drills (headers, volleys, one-on-one finishing) to sharpen goal-scoring instincts.
- Set-Piece Routines: Corners, free-kicks, and penalty practices to improve conversion rates.
How this helps him: focusing on finishing drills and repeated scenarios around the penalty area help Haaland refine his striking technique. This practice ensures he has the muscle memory and instinctual awareness to anticipate defensive errors and capitalize on scoring opportunities.
Additional Activities
- Team bonding exercises and group fitness sessions such as circuit training or mini-competitions.
- Video analysis sessions to study opponents and identify areas of improvement.
Sleep
Erling Haaland follows a meticulously designed sleep routine to ensure he recovers and performs at his best, similar to other elite athletes like Cristiano Ronaldo.
His sleep strategy reflects a deep understanding of how quality rest contributes to his success both physically and mentally.
He has said, “Sleep is probably the most important thing in the world. To perform at the highest level, you need to rest properly.”
Sleep supports muscle repair, hormonal balance, and overall physical recovery after intense training or matches.
Key elements of his sleep routine are:
Orange-Tinted Glasses to Block Blue Light
Haaland wears orange-tinted, blue-light-blocking glasses in the evening.
These glasses reduce exposure to high-energy light emitted from digital screens and artificial lighting, which can disrupt the production of melatonin, a hormone essential for sleep.
Early Bedtime and Device-Free Zone
He schedules sleep to begin between 10:00 PM and 10:30 PM most nights.
To create a distraction-free environment, Haaland turns off electronic devices well before bedtime and puts his phone on “Do Not Disturb.” This minimizes interruptions and helps him wind down effectively.
Monitoring Sleep with Advanced Technology
Haaland uses the Oura Ring, a wearable device that tracks sleep quality, heart rate, temperature trends, and stress levels.
This helps him and his team analyze and adjust his recovery process to ensure optimal performance.
Blood Tests to Optimize Recovery
Regular blood tests help monitor his body’s internal health and recovery metrics, ensuring his sleep and recovery strategies are tailored to his physiological needs.
Mental Strength
To stay focused and perform at his best, he keeps a positive mindset, stays calm under pressure, and believes in himself.
Although he doesn’t follow special mental training routines, his strong mental approach helps him face challenges on and off the field.