How Often Do The Matilda's Train? The Complete Matildas Training Schedule | IV Nutrition



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How Often Do The Matilda's Train? The Complete Matildas Training Schedule

August 17, 2023 3 min read

How Often Do The Matilda's Train? The Complete Matildas Training Schedule - IV Nutrition


The Matildas, the Australian women's national soccer team, have captured the hearts of soccer enthusiasts around the world with their exceptional skills and determination on the field. Behind their impressive performances lies a rigorous training regimen that ensures they maintain peak health and fitness levels. In this article, we'll delve into the comprehensive health and fitness breakdown of the Matildas, exploring how often they train and the elements that contribute to their success.

The Training Routine

Daily Commitment

The Matildas' training schedule is a reflection of their dedication to excellence. On average, the team engages in training sessions six days a week. These sessions are meticulously structured to optimize both physical conditioning and skill development. Training occurs on weekdays, while Saturdays are dedicated to recovery and mental preparation.

Physical Conditioning

  1. Cardiovascular Fitness: Cardio workouts form a cornerstone of the Matildas' fitness routine. These exercises, such as running, interval training, and cycling, enhance cardiovascular endurance, which is crucial for maintaining a high level of performance throughout matches.

  2. Strength Training: Regular strength training sessions are incorporated to build muscle strength and power. This helps in preventing injuries and improving overall athleticism. Bodyweight exercises, weightlifting, and resistance training are all part of their strength regimen.

  3. Agility and Plyometrics: Agility drills and plyometric exercises are integrated to improve quick movements, explosive power, and agility. These exercises simulate game situations, enhancing the players' ability to change direction rapidly and react swiftly on the field.

Skill Development

  1. Technical Training: The Matildas dedicate significant time to honing their soccer skills, including passing accuracy, ball control, dribbling, and shooting. This training is essential for maintaining and improving their gameplay proficiency.

  2. Tactical Drills: Tactical sessions focus on team cohesion, positioning, and understanding of game strategies. By analyzing opponents and fine-tuning their own tactics, the team maximizes their chances of success on the field.

Recovery and Rest

Active Recovery

Recognizing the importance of recovery, the Matildas incorporate active recovery sessions into their routine. On Sundays, they engage in low-intensity exercises such as yoga, swimming, and cycling. These activities help reduce muscle soreness, enhance flexibility, and promote mental relaxation.

Rest and Regeneration

Rest is equally crucial in the Matildas' training program. They have designated rest days to allow muscles to recover, prevent burnout, and reduce the risk of overuse injuries. Quality sleep, proper hydration, and balanced nutrition are emphasized to aid in the body's regeneration process.

Nutritional Strategy

The Matildas' health and fitness regimen extends beyond the training pitch. Proper nutrition plays a pivotal role in fueling their performance and supporting recovery. Their diet focuses on:

  • Lean Proteins: Chicken, fish, lean meats, and plant-based protein sources ensure muscle repair and growth.

  • Complex Carbohydrates: Whole grains, fruits, and vegetables provide sustained energy levels for both training and matches.

  • Healthy Fats: Avocado, nuts, and olive oil offer essential fats for overall health and stamina.

  • Hydration: Staying adequately hydrated is emphasized to maintain optimal performance and aid in recovery.

  • High-Fiber Foods: Incorporate high-fiber foods into the diet, such as whole grains (brown rice, whole wheat, quinoa), legumes (beans, lentils, chickpeas), fruits (berries, apples, pears), vegetables (broccoli, spinach, kale), and nuts/seeds. These foods provide both soluble and insoluble fiber, which are important for digestive health.

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Mental Conditioning

A critical but often overlooked aspect of the Matildas' health and fitness routine is mental conditioning. High-pressure situations demand strong mental resilience. The team engages in mindfulness exercises, visualization, and team bonding activities to enhance focus, concentration, and overall psychological well-being.


The Matildas' training regimen is a well-rounded approach to achieving peak health and fitness. Their dedication to daily training, physical conditioning, skill development, recovery, nutrition, and mental conditioning showcases a holistic approach to becoming top-tier athletes. By balancing these elements, the Matildas continue to impress the world with their exceptional performance on the soccer field.

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