How to work out like Jude Bellingham ?

VoM News Desk | June 18, 2026 | 10:29 PM IST | Sports |
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How to work out like Jude Bellingham, according to physical therapists

Following Jude Bellingham’s goal against Croatia in England’s opening World Cup match on Wednesday, worldwide Google searches for the player have skyrocketed by 148%.

As Bellingham cements his status as one of England’s standout players, physical therapists at Flex Therapist CEUs are now breaking down Bellingham’s fitness routine that could play a key role in England’s World Cup victory.

Box jumps

As a midfielder, Jude Bellingham focuses heavily on building leg strength as part of his workout routine. In a video uploaded to Borussia Dortmund’s YouTube channel, Bellingham can be seen performing box jumps as part of his training routine.

Box jumps are a popular workout choice among footballers as the exercise targets lower-body strength and stability, which can support injury prevention.

If you’re new to box jumps, then start off with a lower box. Complete 3 sets of up to 10 reps, resting for only up to 1 minute between sets. This is an effective way to boost endurance whilst targeting your quad, calf, and glute muscles.

Start by standing with the box one short step in front of you and your feet shoulder-width apart. Bend your knees slightly and drop down, bringing your arms out behind you. Use this momentum to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.

Always land softly on both feet whilst maintaining a slight bend in the knees to prevent injury. Then, step back down and repeat.

In the video uploaded by Borussia Dortmund, Bellingham is shown performing single-leg box jumps, which involve landing on one leg. This challenging exercise is fantastic for building muscle in the legs, as well as improving overall strength and stability.

If you’re trying single-leg box jumps, hold the pose for a few seconds to engage your core, which will ultimately enhance your balance and core strength.
Resistance band training

During a training video montage uploaded to social media by the Real Madrid team, Bellingham uses resistance bands as part of his training routine.

The resistance band appears to be used as part of jumping sumo squats, which helps to strengthen leg muscles.

Using a resistance band during squat exercises can be a fantastic way to build lower-body strength.

The band provides resistance when lowering into a squat, which means that your muscles are working harder compared to typical squat exercises.

Squatting with a resistance band also helps your body maintain correct posture, reducing any pressure placed on the knees.

To perform a banded sumo squat, start by standing with your feet slightly more than hip-width apart, keeping the toes pointed outward at a 45-degree angle.

Place the band slightly above the top of your knees before lowering your hips back and bending your knees into a squat formation.

Hold this position for a few seconds before returning to the starting position by pushing through your heels and activating your glutes.

Perform this exercise for 8-10 reps to strengthen the glutes and lower-leg muscles.

When performing squats with a resistance band, ensure that your core is engaged with a flat back.

It’s also crucial that you’re using a band that’s at the right resistance for you to avoid placing unnecessary pressure on the knees.

Jumping sumo squats

Instead of traditional sumo squats, Bellingham appears to be practicing jumping sumo squats in the video posted by Real Madrid.

This is a fantastic exercise for footballers as jumping squats can effectively strengthen the leg muscles.

Just like in a traditional sumo squat, start by standing with your feet slightly more than hip-width apart, keeping the toes at a 45-degree angle.

Then, push through your heels and use your strength to propel the body upwards.

Extend your legs before landing back into your sumo squat, ensuring that you maintain soft knees to avoid injury.

Repeat this exercise for 8-10 reps.

As squat jumps are a high-impact exercise, it’s recommended to stick to traditional squat variations if you’re recovering from any injuries, particularly any knee or hip joint injuries.

Interval training

As a midfielder, cardio is a big part of Bellingham’s workout routine, with a particular focus on speed interval training to improve pace.

Interval training involves sprinting at a fast pace for around 10 seconds, followed by a 20-second rest. This exercise is then repeated 10 times.

Incorporating interval training into your fitness routine will improve your overall speed and cardiovascular endurance.

Weighted sled push

Another Instagram post shows Jude Bellingham completing weighted sled pushes.

As strength training can reduce the risk of injury, it’s an important part of every footballer’s fitness routine.

The sled push is particularly effective for improving speed and targeting both upper-body and lower-body muscles.

The exercise can target glutes, hamstrings, and calves in particular, which is why it’s popular among footballers.

Engage your core as you push the sled forward as fast as you can. Aim to push the sled for 10-20 yards, before resting for 30-60 seconds, and repeating 4-6 times.

Ensure that you’re maintaining a neutral spine when pushing the sled and focus on knee drive when pushing the sled forwards.

Recovery stretches

In a video uploaded to Borussia Dortmund’s YouTube channel, Jude Bellingham explains that daily stretching exercises are essential before and after training to avoid injury.

Bellingham goes on to explain that calf and hamstring stretches are essential for avoiding injury and maintaining muscle.

In the video, Bellingham takes part in multiple stretches that target the hips, calves, and hamstrings.

One of these is the seated forward fold position, a pose popular in yoga practices.

Start by sitting on the floor with your legs extended straight in front of you. Flex your toes and reach your hands up towards the ceiling to straighten the spine, before gently folding forward over the legs and holding onto the back of your feet.

Maintain a slight bend in the knee during this stretch if needed. It’s also beneficial to wrap a strap around the back of your feet for this stretch to fold slightly deeper.

This pose is really beneficial when it comes to stretching out the hamstrings and calves.

Another stretch that Bellingham practices in the video is pigeon pose. To practice this pose, start on all fours before slowly bringing your knee up to your hand on the same side. For example, bring the right knee up towards the right hand.

Position the front leg at a 90-degree angle, with the knee pointing outwards. Then, either bend your back leg to a 90-degree angle in parallel or slide it back entirely.

Hold this position upright for a few seconds before slowly folding forward over the front leg. As well as stretching out the leg muscles, this pose is also a great hip-opener, helping to reduce any tension in the body.

For footballers, recovery is just as important as the training itself, so it’s important that you find time to stretch out the muscles before and after exercise.

Ice baths

Ice baths are another part of Jude Bellingham’s recovery process.

After exercise, ice baths can help to relieve sore and aching muscles while also reducing symptoms of fatigue. The cold temperature is also thought to aid recovery by reducing any inflammation in the muscles.

However, plunging your body into freezing cold conditions can cause a great deal of discomfort and can be dangerous for people with pre-existing cardiovascular problems or high blood pressure.

This is because the cold water can place pressure on the heart, so it’s advised for people with pre-existing health conditions to avoid the practice.

Spending too much time in ice baths can also cause health problems, so it’s important to limit these sessions to 10-15 minutes.

The spokesperson for Flex Therapist CEUs commented:

“As an England player, it’s important to remember that Jude Bellingham will have access to the best of the best when it comes to training facilities, which is why the star’s workout regime will be unsustainable for many.

“However, it’s important to emphasise how much Bellingham’s routine factors in recovery, whether this is with ice baths or recovery stretches.

“Recovery is one of the most essential ways to prevent injury, particularly after heavy cardio training sessions.

“Diet will also have a huge role in Bellingham’s fitness routine and recovery. As footballers burn so many calories on the pitch, it’s essential to ensure that the players are eating a balanced diet, packed with plenty of carbohydrates to help fuel training sessions.

“Some meals favoured among footballers include oatmeal with fruit and Greek yoghurt for breakfast, grilled chicken breast with rice and roasted vegetables for lunch, and baked salmon with sweet potato and vegetables for dinner.

“Scrambled eggs, avocado, bananas, mixed nuts, and whole-grain bread are also great foods for boosting energy levels.

“As England are adapting to warm temperatures in America during the World Cup, hydration will play another huge role in fuelling recovery, preventing injury, and protecting against heat-related illnesses.

“On matchday itself, players should ensure that they’re drinking plenty of fluids in the build-up to the match, before quickly replenishing the body with water, carbohydrates, and protein-packed foods after a game.”

This information was provided by physical therapists at Flex Therapist CEUs.

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