On Daily Routines, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life.

In the arenas of women’s soccer, a name reverberates with a mixture of awe and admiration – Sam Kerr. Adorning the royal blue of Chelsea in the FA Women’s Super League and the iconic green and gold of Australia’s Matildas, Sam’s style of play embodies an electrifying blend of skill and charisma. Widely regarded as one of the best forwards of all time, she’s a figure that transcends her sport.

East Fremantle, Western Australia, was where a young Sam Kerr first kicked a soccer ball. A love for the game was instilled early, surrounded by family members engrossed in Australian Rules soccer. Her path, however, was different. Even though she grew up playing AFL and had dreams of one day playing for the West Coast Eagles, due to gender restrictions, she made the switch over to soccer. 

“I truly thought they were going to change the rules for me, being the young kid I was … but I made the change to soccer,” she told ABC News. “To be honest I didn’t really enjoy it at first because I couldn’t use my hands but I grew to love the game and now the game has given me so many opportunities that I wouldn’t change it for the world.”

Sam’s natural talents for the game were clear early on. “I saw her running and playing, and I thought to myself that this girl has the attributes to become one of the best footballers in the world,” Australian soccer player Bobby Despotovski once told CNN Sport.  

Graduating to her club career, the Matildas player’s history reads like a crescendo of success. Starting at the tender age of 15 with Perth Glory where she played from 2008 to 2012, before moving to Sydney FC, her journey is a celebration of relentless ambition. Internationally, Sam Kerr is synonymous with the Matildas. As of 2022, she is the all-time leading Australian international scorer, a leadership role, and is currently captaining the Matildas’ 2023 FIFA Women’s World Cup squad in her fourth World Cup appearance. She’s not just a player; she’s an emblem of Australian soccer.

I’m a big goal setter. I write them down before the start of a season. I used to write them down in a journal but now I keep them in my phone. I have short- and long-term goals, but I always make sure I include goals that are easy to smash because I feel this helps me along the way.

Sports star Sam Kerr’s six tips for a happier life | The Daily Telegraph

Sam Kerr’s daily training routine & diet

When it comes to her daily routine, Sam’s dedication extends well beyond the 90 minutes of game time. Her daily routine, training regimen, diet, and recovery practices are all meticulously planned and executed. It’s a life of discipline, commitment, and, above all, passion. She emphasises the importance of sleep in her preparation, writing in her book Sam Kerr: My Journey to the World Cup, “Sleep is very important to me, both before and after big games. I like to get a minimum of eight hours to make sure I’m completely rested and ready to go.”

Her approach to diet and nutrition is equally disciplined. Sam shares that she sticks to “boring meals” most of the time to keep fit, favouring clean eating and good coffee. Her favourite pre-game meal is pasta, as carb loading is a key part of her dietary regimen.

When it comes to training, Sam’s schedule is intensive:

My training regimen really depends on whether it’s a game week or not. If it’s a game week we’ll have four field sessions in a week and a gym session. My own gym sessions focus mostly on leg workouts, relying on resistant exercises using my body weight and bridges! On the field, we’ll have different tactical drills, whether it’s a defensive play or counterattack. It’s pretty stock standard. I’m lucky that we have an awesome national team conditioning coach that makes us work hard.

Aussie Footballer Sam Kerr On Living Out Her Sports Dream | Amodrn

Stretching is also essential to her routine. She details the importance of stretching, mentioning that it is key to avoiding injuries and warming up her body for an intensive game. Sam makes sure to stretch and relax her hamstrings, quads, groin, glutes, and calves before any training.

Game day preparation & recovery

Sam’s preparation for game day involves more than physical readiness; it includes mental preparation as well. She enjoys listening to Drake to set the mood and has a coffee to calm her nerves. Her pre-game rituals are designed to keep her relaxed and focused.

After the game, recovery takes precedence. Sam details in her book her post-game routine, which includes protein and fruit to repair muscles, lots of fluids to replenish what she’s lost during the game, and an ice bath followed by a massage.

One notable aspect of Sam’s daily routine is her dedication to relaxation and recovery. She highlights that she spends two to three hours a day relaxing her body to allow it time to recover from all the training and playing. It’s a crucial element that often goes unnoticed but plays a significant role in her performance on the field.

Sam Kerr’s preparation for the 2023 World Cup offers a fascinating glimpse into the life of a professional athlete at the top of her game. Through her book, Sam Kerr: My Journey to the World Cup, we gain insight into her daily routine, training, sleep, and diet, and understand the discipline, dedication, and drive that have made her one of the best forwards of all time. Her approach to every facet of her life, both on and off the field, is a testament to her commitment to her craft and her desire to represent her nation at the highest level. Her journey is an inspiring blueprint for success and a captivating look into the makings of a football legend.

Photo credit: LittleBlinky, AusChi3 – Kerr

Before you go…

If you’d like to sponsor or advertise with Balance the Grind, let’s talk here