MIDFIELDER Flynn Downes believes a day at training for a Premier League footballer begins even before the first stretches. 

In Girona, Spain, for Southampton's summer pre-season camp, Downes kicks his day off at the breakfast table with a full plate.

The £18million signing opts for three poached eggs, avocado on sourdough toast, mixed berries and a coffee to fuel him for the sessions ahead.

Sat around his table are best pals Will Smallbone and Taylor Harwood-Bellis, and some serious professionals in Adam Armstrong and Jack Stephens.

"Taylor, Will and I are good mates because we had a car school going last year and I think once you’ve got that it’s inevitable," Downes tells the Daily Echo.

Downes is speaking to us before beginning the first of two sessions on Friday, ahead of the third friendly of pre-season against Montpellier the next day.

"I think today will be a bit lighter as we have got a game tomorrow," he explained, before he was rudely interrupted by Russell Martin coming over to sing. 

"That’s what I have to put up with every day... we will do a bit of tactical work and positioning stuff. Not too much strain - the evening will be set-pieces."

The morning session is the longer and more strenuous of the two. After a few minutes in the on-site gym, the players are called to the pitch for stretches.

They are then taken for a quick jog around the facility at 9:25 am before getting their first touches on the ball.

Downes is paired with former Swansea City teammate Nathan Wood, who he trained with for a couple of weeks before moving to West Ham.

With a mannequin between them, the players perform one-twos with their passing action determined by the call of a coach - for example, a laced volley.

In the 30 seconds of free time between rounds, Downes opted for some more mobility stretches and was not the only player to do so.

Saints moved to rondos with eight groups of four initially, in which Downes' excitement grew as he loudly counted 18 before a big slide tackle put him in the middle.

Martin then ordered the groups to switch into four of eight with two players in the middle. Downes and Charlie Taylor were the victims of an incredible rally.

Saints assistant Matt Gill has seen the development of Downes as a player and person more than most, having coached him at three different clubs.

The 43 year old told us: "I worked with him at Ipswich initially, so I’ve seen him at Ipswich, Swansea and here now for a second time.

"He’s certainly matured in the way he vocalises stuff better with the team and he wore the armband for a period the other day.

"He’s definitely a future captain one day, if not sooner. I think he now adds value to his teammates around him.

"He used to do it with his actions but now he does it with his vocabulary and communication too and I think that’s the biggest difference with Flynn." 

After rondos followed the main event of the session. The same small-pitch games that were played in Tuesday morning's session, with three teams.

At any one time, two sides compete to score with the other team surrounding the pitch and readily available to play to and from - before switching over.

The only difference is that Downes has been elected to be 'all-in', indicated by a yellow bib. It means he is on every team - the metronome in the middle.

"I’ll be honest, don’t tell Gilly this but I am not actually a massive fan of it, it means I can’t tackle anyone," Downes admitted with a smile.

"Basically, I am just magic man and can play with anyone who has the ball, and it’s a bit less hard on the legs. I don’t have to press anyone, I just stand and pop it off."

The only time Downes had looked unhappy in the session was when he felt he was fouled by Smallbone but play was ushered on.

Martin had shouted: "Referees will be wrong, it isn't fair - deal with it," earlier in the session so there was no sympathy coming from the touchline.

Downes almost crashed into the post on a rare attack for the yellow-bibbed ace, combining well with exciting full-back Yukinari Sugawara.

One advantage of being 'all-in' meant no risk of punishment runs, with the green team's three goals losing to the white's 10 and orange's four.

Downes still endured the group run to finish the session despite being the only player to have no break during the 20 minutes of games.

Captain Jack Stephens was overheard speaking to Downes with the pair panting, saying: "It never gets any easier, does it?"

"You can get fitter but you're still going to be blowing," he responded, before telling us: "I think you could train out here for three weeks and it would be the same.

"The heat saps it right out of you, but the boys have been so good - hopefully it’s not too hot at the game tomorrow."

That game against French Ligue 1 side Montpellier is the focus of the evening, after a cycle back to the hotel, lunch and some time around the pool.

A DAY AT TRAINING WITH FLYNN DOWNES

Saints had a team tactical meeting at 4:40pm before heading over to the pitch, with their tactical walkthrough starting at 5:15pm.

Martin demanded the squad show improvement in structure from Wednesday - the team shape should look the same always, no matter who goes where.

Saints finished with the set-piece instructions as Downes had revealed earlier in the day, before catching up with the Echo again. 

Asked who he thinks has been the best trainer in Spain, Downes said: "The standard has been really good, I couldn’t name one.

"Sam Edozie was good, Stepho was good, Taylor and Will, Janny (Bednarek) - all the boys have been on fire this week."