FEATURE: FITNESS THE KEY TO WALSALL'S SUCCESS

As we all know, we had a half decent season last year, ninth wasn't horrible, but I like to think we are more than ambitious, and we have served our time in League One, and so a push for the Championship needs to be on the cards. Nobody is denying it will be tough, as the likes of Peterborough, Wolves and Leyton Orient have all had strong starts to the 2013/14 season. Currently sitting in 6th, just behind Preston North End, we have got ourselves into position, but we need to look at how the team can push on through the packed Christmas period.

As we all know, we had a half decent season last year, ninth wasn't horrible, but I like to think we are more than ambitious, and we have served our time in League One, and so a push for the Championship needs to be on the cards. Nobody is denying it will be tough, as the likes of Peterborough, Wolves and Leyton Orient have all had strong starts to the 2013/14 season. Currently sitting in 6th, just behind Preston North End, we have got ourselves into position, but we need to look at how the team can push on through the packed Christmas period.

A key factor to their success this year will be maintaining the fitness of the squad, particularly key players like Craig Westcarr, Ashley Hemmings, Adam Chambers and Andy Butler.

Mal Benning, an emerging talent highlighted how much emphasis the team are putting on their fitness this year. In a recent interview he said: “We've all been given a fitness programme to follow by Jon Whitney, so by sticking to that I know that I will be ready to go when pre-season starts.”

In the rigours of League One, maintaining excellent stamina is paramount, with 46 games, plus several cup games, it is a massively long season, so it is vital that we keep the squad fit and ready to play. Swimming and cycling, as well as weight training are all part of the teams standard fitness regime this season.

Squats, dumbbell squats and walking lunges are all important exercises, as are workouts on the rowing machine and weight resistance machines at the gym. These are being used to further develop the squads stamina, and also gives the team a chance to run off any knocks they pick up.

Nutrition is also of the utmost importance for the players if they are going to have a shot at promotion this season. The back room staff have been working hard to ensure the players are eating right, as this is just as important as the actual physical aspect of playing now. Protein rich foods such as fish, chicken and nuts are a must, and release key protein strands such as beta alanine vital for building and repairing muscles. It is also important to have complex carbohydrates to supply the muscles and the brain with the fuel required to meet the challenges of training and games.

By following a careful and rigorous diet and exercise regime, this could be the year that Walsall realised their promotion dreams.