How To Get Nice Muscle Tone And Build An Attractive Muscular Body

Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

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Thigh Exercises For Women

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat: Front Thigh Exercise

Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Front Thigh Exercise

Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise

Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down: Front Thigh Stretch

Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch: Inner Thigh Stretch

Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly: Inner Thigh Exercise

Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise

Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise

Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

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Ramos crowned Castrol EDGE Index winner

Part of a defence which conceded just one goal at UEFA EURO 2012, Spain centre-back Sergio Ramos finished top of the Castrol EDGE Index after the holders' historic final win.

For the second successive UEFA European Championship, Spain provided the winner of the Castrol EDGE Index, Sergio Ramos taking the honour in 2012 following a historic night at Kyiv's Olympic Stadium.

The 26-year-old, who succeeds metronomic midfielder Xavi Hernández in topping the pile, climbed seven places to the summit courtesy of a display in which he was heavily involved at both ends of the field.

A cornerstone of the holders' impenetrable defence, the Real Madrid CF man finished just ahead of club-mate Cristiano Ronaldo, who had led the standings since the end of the group stage. Gerard Piqué, Ramos' centre-back partner, completes the podium; he is the second of seven Spain players in the top ten, including their entire rearguard.

Ramos was in the thick of the action from the off against the Azzurri, having two efforts on goal – one a free-kick, the other a header – in the first seven minutes and four overall, two of which were on target. At the other end, a block from Andrea Barzagli and his retrieval of possession on 15 occasions swelled his match rating to 9.69, the third highest for a game at UEFA EURO 2012.

Ramos, ever-present in La Roja's unprecedented third consecutive major tournament victory, was instrumental in Vicente del Bosque's team keeping five consecutive clean sheets in Poland and Ukraine. The fourth of those came in the semi-finals, when he helped shackle Ronaldo, whose three goals and tournament-record 15 shots on target were responsible for the bulk of his overall 9.61 mark.

Piqué, Ramos and full-backs Jordi Alba and Álvaro Arbeloa – sixth and seventh respectively – limited the opposition to just 21 shots in six matches. In addition to this, the indefatigable Alba owes his rise from 14th to his well-taken goal, his first at international level, in the final.

The holders are further represented by Xabi Alonso (fourth), Andrés Iniesta (fifth) and Sergio Busquets (ninth). Alonso was a model of consistency throughout with his passing, with only Xavi completing more than the Madrid midfielder's 490. Crucially, in Index terms, 251 of these were forward passes in opposition territory.

Pepe (eighth) and Claudio Marchisio, on the losing team in the showpiece, make up the top ten.

Tournament facts
1 – Goals conceded at UEFA EURO 2012 by Spain in 570 minutes of action.

2 – Vicente del Bosque is the second coach after Helmut Schön to win a FIFA World Cup and UEFA European Championship.

5 – David Silva had a role in more goals at UEFA EURO 2012 than any other player (two goals, three assists).

189 – Minutes in which Fernando Torres scored his adidas Golden Boot-winning total of three goals.

531 – The tournament-high total of passes completed by Xavi Hernández, at an average of 89 per game.

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Faultless Ramos the star of Spain's showcase

Sergio Ramos's flawless showing ensured the defender was the Castrol top performer as he helped Spain stride to an historic 4-0 victory against Italy in the UEFA EURO 2012 final.

Spain defender Sergio Ramos did not put a foot wrong as La Roja overwhelmed Italy 4-0 in Kyiv to complete an unprecedented hat-trick of major tournament wins.

The 26-year-old defender has been integral to an exceptional Spain side that conceded just once en route to their title defence. It was business as usual as Vicente del Bosque's men earned their fifth straight clean sheet in Poland and Ukraine, and Ramos's contribution was acknowledged as he topped the Castrol EDGE Index with a score of 9.69.

Defensively, Ramos was faultless. He earned points for a valuable block on Andrea Barzagli's goal-bound effort; keeping an Italian attack – including an in-form Mario Balotelli – in check; and for ball recovery, regaining possession from Cesare Prandelli's side on no less than 15 occasions.

The Real Madrid CF man's boundless energy, athleticism and determination ensured he was as potent in Italy's penalty area as he was protective in his own, and a good deal of his rating is for his attacking endeavour. He gave the Azzurri nightmares from set pieces and had four efforts on goal, including two on-target shots from close range, to crown an imperious performance.

Ramos headed a Spanish clean sweep. Marauding left-back Jordi Alba scored a fine goal to grab a 9.09 rating and finish second, while Iker Casillas came third on 9.07 to round off the top three.

Castrol EDGE Index: Spain v Italy
1. Sergio Ramos (ESP) 9.69
2. Jordi Alba (ESP) 9.09
3. Iker Casillas (ESP) 9.07
4. Xavi Hernández (ESP) 9.06
5. David Silva (ESP) 8.60

Key facts
1 – Spain are the first European side to win three consecutive major tournaments (UEFA EURO 2008, 2010 FIFA World Cup, UEFA EURO 2012).

2 – Vicente del Bosque has become only the second coach to win the FIFA World Cup and the UEFA European Championship (after Helmut Schön, who won in 1972 and 1974 with Germany).

3 – Spain have equalled Germany's record of three European Championship wins (1964, 2008, 2012).

4 – La Roja became the first team to score four goals in a EURO final.

9 – Iker Casillas equalled Edwin van der Sar's record for clean sheets at the EUROs, this match earning his ninth shutout in this competition.

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Italy bow out with heads held high

Fatigue and injuries took their toll on Italy in their final loss to Spain but Gianluigi Buffon, Giorgio Chiellini, Leonardo Bonucci and Daniele De Rossi were proud in defeat.

Italy's defence had impressed in previous knockout ties against England and Germany but tiredness and muscle strains – Giorgio Chiellini went off in the first half and Thiago Motta in the second shortly after coming on to leave the Azzurri with ten men – told as Spain ran out 4-0 winners. Though beaten, Italy's players were unbowed as they reflected on their run and hopes for the future.

Gianluigi Buffon, Italy captain
It's ended badly because we faced a great team who deserved to win. Sometimes in life you need to be able to accept defeat and compliment opponents who were better. They have a lot of players who are accustomed to playing certain types of games, important games like the final of a European Championship. I think at the start we paid for this because we were not the same Italy as we have been. We have nothing to complain about. Spain were the better team and we congratulate them.

Daniele De Rossi, Italy midfielder
I think Spain are better than everybody: in ten games against them you will lose seven or eight. If you win or draw it means everything went for your side. In Gdansk [drawing 1-1 in the group stage] I think we could have beaten them and nobody could have said we did not deserve it. Tonight we did not manage to cause them any problems them.

We were up against a very strong side and were not 100%; we were very tired. Ahead of the game we were sure we could beat them but we never hurt them. Then the game was over after 60 minutes: you cannot give anything to a team like Spain, facing them a man down is really too much to ask. We could have avoided the last two goals but it would not have changed much.

Giorgio Chiellini, Italy defender
We're sorry because we hoped to win and end the tournament in another way. We were tired, very tired, and the injuries show that. Some of our players on the pitch could hardly walk. In the end we have to congratulate Spain. They deserved to win and tonight they proved to be better than us.

When Thiago Motta got injured we were down to ten men but they'd almost closed the game out in the first 60 minutes with their ball possession. Then in the last half-hour they exploded, thanks in part to having more players. Everyone's sad about the loss, but it can't erase a tournament in which we played well and we dreamt with millions of Italians. In my opinion that has to be the starting point for our future.

Leonardo Bonucci, Italy defender
It's hard, because we believed we could do it. If we had succeeded in bringing onto the pitch what has been our trademark here – our desire to pass the ball around and create openings – for sure we would have been here talking about another kind of result. But they deserved to win and we give them credit. Once again Spain have shown that they are one or two steps above anyone else.

I think that today in general we were unlucky in everything: from the goals we conceded to the players we lost to injury. It was just a negative night. We'll take away the experience we've gained in this tournament, which has been positive, because we had the desire to play football. From here we need to start again.

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Spain stars target yet more success

Jordi Alba was delighted to join in on Spain's unprecedented series of titles, while Cesc Fàbregas and Álvaro Arbeloa want yet more glory following La Roja's UEFA EURO 2012 final win.

Spain successfully defended their UEFA European Championship crown, but it was a first senior international title for final goalscorer Jordi Alba and the left-back said the achievement was only just "sinking in". La Roja may have now won the last three major tournaments, but Alba's fellow defender Álvaro Arbeloa is looking forward to continued success following the 4-0 win against Italy that secured the Henri Delaunay Cup for the third time.

Jordi Alba, Spain defender
It's my first EURO. They had made history before, and now I am also going to make history with them. I'm very happy. I still can't believe it. But little by little it's sinking in. We will now celebrate with the squad. It has been a very good EURO. And regarding scoring a goal: the people in [my hometown] L'Hospitalet, family and friends told me that I was going to score and, eventually, I did.

Talking about my move to Barcelona, I am very happy. [€14m] is an agreement between two clubs, between Valencia and Barcelona, and that's what [the amount] is. And honestly, everything has been going well, and I am very happy about everything that is happening to me. [Now I'm thinking] about the people from L'Hospitalet, who have supported me very much; my family, my friends, my grandparents – all the people who always support me.

Álvaro Arbeloa, Spain defender
It makes me feel proud. We've achieved something that nobody has achieved before, and that shows how difficult it is, right? We were lucky in scoring with our first chance, and we then felt very good after opening the scoring. We played a wonderful match against a team that have played a very good tournament, and deserved to be in the final.

I'm very happy about the course of the tournament, really a tournament to enjoy. We did a really good job, all 23 players, and we are more than happy. I dedicate it above all to my family, who have always supported me, because without them I wouldn't be here. And [I think] about all the people who have always supported me.

We want to continue winning. We know it's getting more and more difficult, but we don't want to stop.

Cesc Fàbregas, Spain midfielder
I am very happy. The truth is that everything started very well when we won EURO 2008. At that time we didn't think we would win before the tournament. now it's turned out that we have won three tournaments in a row. It is incredible. I am speechless. I don't have words to express what we feel. I hope it continues, as we are a young squad.

The mental side, and the confidence, have changed. The group has also changed. We are a very hard-working team, very humble and disciplined. There are never any problems, people are very responsible and no one is ever late. The truth is that it's the small things that make us a fantastic group.

I worked hard to support the team during a long tournament. Also, I thank the team for the trust they placed in me. They know that I did not play as a forward when I was young, but they believed in me, and I am very proud that I could help this team in the last three tournaments.
I dedicate it to all the people that have passed away recently, as you may read on my shirt, to Miki [Roqué], Manolo [Preciado], [Daniel] Jarque and [Antonio] Puerta. It is a very special day for them as well, for their families and friends. I hope they had a great time, we thought of them a lot and I am sure that those who are above are very happy for us.

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Del Bosque reflects on 'historic win' for Spain

Vicente del Bosque spoke of a "great era for Spanish football" after his side retained the Henri Delaunay Cup with an emphatic win against a tired Italy team whose luck was out.

Vicente del Bosque became the first coach to complete the hat-trick of UEFA Champions League, FIFA World Cup and UEFA European Championship on Sunday but he refused to linger on personal achievements.

"This is a great era for Spanish football," said Del Bosque, who paid tribute to his players after an "extraordinary" performance but also praised opponents Italy, a side he said had everything but luck. His counterpart Cesare Prandelli, looking as tired as his players, admitted he would have "pangs of disappointment" departing Ukraine, but he leaves satisfied with a tournament where his Azzurri squad warranted an 8/10 mark.

Vicente del Bosque, Spain coach
Before I start to analyse anything I'd like to say that everyone loses sometimes. Italy had a great tournament but had that injury with Thiago Motta [which left them to play the last 28 minutes with ten men] and the game effectively ended then. We played well, got the first goal and though Italy responded well we reacted and got a second. Our success is historic but we have to begin looking to the future and qualifying for Brazil.

This is a great generation of players. They have roots and know how to play because they come from a country that knows how to. We have a great bunch of lads, some playing abroad – they never used to. This is a great era for Spanish football. After Vienna [and the UEFA EURO 2008 final] Luis Aragonés, the then coach, showed us the way, the direction to go. But there are challenges ahead with World Cup qualification,and then the Confederations Cup where, representing Europe, we want to do well.

We had an extraordinary match but don't underestimate Italy – they just had no luck. Everything went our way tonight. Italy had one fewer player, one less day of rest and they tried throughout but couldn't get into the game. We played our own game and were faithful to what we've done over the years. I have spoken to the King [Juan Carlos] and his son and they told us they will see us tomorrow. This is a great time for all the Spanish people.

Cesare Prandelli, Italy coach
Our only regret is that we were so tired. We were up against a great side, the world champions, and as soon as we went down to ten men it was game over. We had a couple of chances at the start of the second half but didn't take them and when Thiago Motta went off we had nothing left in the tank. When we did attack, we struggled to get back to cover.

I think we've had a terrific European Championship and our only regret is that we didn't have a few more days to rest before this game. We played against Spain in the group stage and I thought we were excellent then – because we were 100% fit. Against a team like Spain you need to be at your best, going into tackles, and tonight we simply weren't. You have to pay credit to Spain. They have made history tonight and deservedly so. They may not play with a recognised striker but they still cause a hell of a lot of problems.

I'd give us an eight out of ten for the tournament. We had a difficult group and played some good games; we just struggled to recover our fitness. Italy have shown terrific team spirit, they've shown you can play attacking football, they've shown you don't have to kick people, they've shown you can lose with dignity and that they can react to hard situations.

You can never be happy after defeat; you always want to win. But the longer the game went on the more I came to reflect on how well we've played. When we fly over Kyiv and see the stadium lights I will have pangs of disappointment but I leave proud.

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Pass masters set to grace EURO stage

Two of the most gifted midfielders in the game, Andrea Pirlo and Xavi Hernández, will go head-to-head in Kyiv on Sunday when Italy seek to dethrone Spain as European champions.

Every two or four years there is one player who generally eclipses all others in lighting up proceedings and performing with such grace that a particular finals are considered 'their tournament'.

Four years ago in Austria and Switzerland it was Xavi Hernández who was feted for his metronomic range of passing as Spain ended over four decades of disappointment. Now similar acclaim could be heading Andrea Pirlo's way if Italy defeat the holders in the UEFA EURO 2012 final.

Coming off the back of a stellar season with Juventus – in which he appeared in all but one game during the Bianconeri's unbeaten, Scudetto-winning campaign – Pirlo has been the Azzurri's orchestrator-in-chief in Poland and Ukraine. A classic 'regista', he has directed play from his deep-lying position behind Italy's narrow midfield three.

A sumptuous free-kick against Croatia, a couple of assists and three Carlsberg Man of the Match awards – more than any other player – mean he will be the man his team-mates and coach Cesare Prandelli look to on Sunday night.

"Our central midfield has a lot of quality in it; we can run and press the ball a lot there and we have a great player who can raise the level, Andrea Pirlo," said Prandelli at the pre-final press conference. "Often the other players just work to get the ball to him, to give him space so he can dictate things."

He did just that in the quarter-final against England a week ago, completing a EURO record 117 passes, albeit with the aid of extra time. And who can forget that Panenka-style spot-kick in the pressure situation of the penalty shoot-out?

His head-to-head with Xavi at Kyiv's Olympic Stadium is certainly one for the purists. The FC Barcelona playmaker is part of what Sir Alex Ferguson famously called the Blaugrana's "passing carousel" – and with good reason. With club-mate Sergio Busquets alongside him, Xavi has executed more passes in the tournament than anybody else, his total of 455 being 101 more than Pirlo.

Both players have won the FIFA World Cup, but for Xavi history beckons, with no player having appeared in two victorious EURO finals. "We have achieved great things," said Xavi, at 32 eight months Pirlo's junior. "We are very lucky to have a great generation of footballers.

"We want to continue creating history and we have another chance. We want to enjoy it and we are lucky because it's our second [EURO] final. We want to show everybody that this side is still hungry for success and that our football is good."

For Xavi, Spain's cycle of success started when Vicente del Bosque's predecessor took the reins. "Luis [Aragonés] was the turning point," said Xavi after UEFA EURO 2008. "He took a gamble on the little guys. That started with him; putting players like [Andrés] Iniesta, [Santi] Cazorla, Cesc Fàbregas, [David] Silva and [David] Villa in the team."

It was theme to which he returned in the press conference. "I feel lucky because several years ago football had a tendency to be more physical," explained Xavi. "We want to produce spectacular games. Footballers like Pirlo and players of Spanish and Italian teams play a similar style, so I'm very happy, happy that the tendency is to really play and attack more." Few would argue with that.

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Casillas and Buffon go head to head

UEFA.com debates the merits of Gianluigi Buffon and Iker Casillas, the best goalkeepers of their generation who on Sunday will lead their sides out for the UEFA EURO 2012 final.

On Sunday two goalkeepers will lead the sides out for a major tournament final for only the second time. At the 1934 FIFA World Cup, Italy's Gianpiero Combi and František Plánička of Czechoslovakia, perhaps the finest custodians of their time, wore the captain's armbands in Rome. Almost 80 years later two of this generation's finest exponents of the noble art, Gianluigi Buffon and Iker Casillas, will match the feat in Kyiv – Graham Hunter, Richard Aikman and the men themselves debate their merits.

Status
Buffon: Buffon is one of Italy's most popular sportsmen and one of the best goalkeepers in the world. At the top of his game since making a standout debut as a 17-year-old for Parma FC against AC Milan, he has kept goal for the national team for a decade and a half. A veteran of the 2006 World Cup-winning campaign, on Sunday he can add a EURO winners' medal to his glittering collection on what will be his 120th appearance. Gigi is a proven winner, an inspiring leader and an engaging, intelligent man off the field to boot.

Casillas: You do not need to look beyond his nickname, San Iker (Saint Iker), for an idea of the reverence in which Casillas is held by Real Madrid CF and Spain fans. Perhaps more importantly, certainly within this impressive squad, the 31-year-old's captaincy has served to both inspire and unite – he is a proper leader, a real force behind the positive spirit that runs rich among the party. And one heck of a goalkeeper.

Leadership style
Buffon: Just watch Buffon singing the 'Inno di Mameli'. Few players boom out the lyrics with as much emotion as the 34-year-old, who sings the words with heartfelt, closed-eyed passion. A larger-than-life presence, Buffon is always issuing orders from his penalty area where, despite being in the last line of defence, it is his voice that can generally be heard above everyone else's during matches. As quick to chastise a team-mate as he is to offer encouragement, he is the unquestionable and unquestioned leader of the side.

Casillas: He leads by example and nobody – even when Carles Puyol was in the squad – trains with more intensity, more dedication. Casillas works himself like a demon, often refusing the days off given to players who have played the night before. There he will be, working to perfect his game – it is contagious. Puyol, according to Casillas himself, was the dressing-room leader but it was the goalkeeper who held court in clear-the-air talks with Xavi Hernández and Vicente del Bosque when unease threatened to grow between the Real Madrid and FC Barcelona contingents.

Big-match mentality
Buffon: Having won three Serie A titles, a UEFA Cup and a World Cup and played in 59 UEFA Champions League matches, Buffon is no stranger to the big stage. Indeed he thrives in his role as team leader and the man charged with ensuring Italy maintain their reputation as one of the hardest sides to beat. "Every time I go on the pitch I tell myself I want to relive another experience because they are such strong emotions, which everyday life can't give you," he told UEFA.com. His displays at this EURO have more than proved his mettle again.

Casillas: He made his international debut in 2000, just two weeks after turning 19, under former Madrid favourite José Antonio Camacho. Camacho said that two things about the youngster stood out immediately: his cold-veined, nerveless acceptance of pressure and an immense capacity to bring off one-on-one saves when called upon. These traits have served him well throughout his national-record 136 caps to date.

Penalty prowess
Buffon: He has had mixed fortunes in penalty shoot-outs. He was on the losing side when Juventus were defeated by AC Milan in the 2003 UEFA Champions League final, and four years ago kept goal when Spain overcame Italy in the UEFA EURO 2008 quarter-finals despite denying Daniel Güiza. That said, Buffon helped Italy win the 2006 World Cup final on spot kicks, even though the only player to miss, David Trezeguet, was denied not by his glove but the bar. Recent history is also on his side; Gigi saved from Ashley Cole to help the Azzurri past England in the quarter-finals.

Casillas: There was a pervasive feeling that Spain were rather cursed by penalties after being eliminated from EURO '96 and the 2002 World Cup after shoot-out failures and UEFA EURO 2000 after a missed spot kick against France. However, Casillas has now made crucial penalty saves in each of the last three major tournaments to send Spain marching on – against Italy in 2008, Paraguay in 2010 and Portugal this summer.

Casillas on Buffon
Gigi is a great person; a role model for all of us. For the footballing world he is already a legend, and it's great he continues to play. For me, it was great growing up and developing my skills alongside such a great goalkeeper. He started his career very early. He's actually three years older than me, but he was successful very quickly and, for eight or nine years, he has been one of the best three, or let's say five, goalkeepers in the world. The other top keepers always change, but he is always among the best.

Buffon on Casillas
Casillas said good things about me, so now I will tell you many bad things about him! Honestly, I don't have to use up many words to say how good he is, the results are there for all to see. He has won everything there is to win and has been on the same great level for so many years now, which is possibly hardest of all for a goalkeeper. Spain almost never concede goals and Casillas is the main reason for that.

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Proud Ramos eyes leap into record books

From his cheeky penalty against Portugal to his partnership with Gerard Piqué via the pride of Spanish football, Sergio Ramos had plenty to tell UEFA.com ahead of the final.

With his shorter hair and beard, Sergio Ramos has a new look to match his new position in the heart of Spain's defence alongside Gerard Piqué – and now he wants a winners' medal to go with it. "I've already had the luck to be European and world champion with long hair and as a right-back," the Real Madrid CF defender told UEFA.com as he looked forward to Sunday's UEFA EURO 2012 final. Win or lose against Italy, he believes "every Spaniard can feel proud" but it is victory, and a place in history, that Ramos has his eyes on.

UEFA.com: What was it like for you scoring that cheeky, chipped penalty in the shoot-out against Portugal after missing one in the UEFA Champions League semi-final against FC Bayern München?

Ramos: There's so much talk and so much stuff written that damages your pride as a professional [and] maybe people don't value that we are also human beings and have feelings like anybody else. Maybe for myself it was a personal challenge to show everybody that I like to take responsibility and that I am fine in terms of morale. I was the first to take the responsibility to take a penalty and I'm very happy that all of the team's hard work and sacrifice has been rewarded by playing in this final.

UEFA.com: Spain have conceded just one goal en route to the final. How do you see your partnership with Gerard Piqué?

Ramos: It has been evolving. As I've said since the first game against Italy, little by little we've been getting along better; the synchronisation and the way we complement each other has become better. Even if you perform very well at your club, if there's no compatibility together, your performance will drop. If you shine individually, it is because of the collective work and in that particular aspect, we are happy with all of the defensive line – not only myself and Gerard, but also the full-backs, and the work done by every team-mate who steps on to the pitch.

UEFA.com: You have already faced Italy but will it be a different match with it being the final?

Ramos: Maybe yes, maybe no. You never know. Of course every match is a whole different 'world'. You can't stay attached to the past or to what happened in the last match, because you never know how you will be, how your team will be, what plans or tactics the opposition will have. So it's always unpredictable. We are aware of the team we will be facing, a team who've been world champions four times. It's a great Italy team after all they've been through – bad times and good times, like everybody else. We know what we're up against and we will have difficult moments because they deserve to be there for all they've done, as they showed against Germany.

UEFA.com: There has been a lot of talk about Spain playing with a 'false' No9. What do you think about it and does it affect the team's playing style or not?

Ramos: I don't think it's affecting the game. It's precisely the opposite. It brings another possibility. When you have to plan to face other opponents, I think it's to the advantage of Spain to have such a rich amount of options. I think the coach knows every player to perfection. He knows how to get the best from each and every one of us, and to get the best from the team at any time. So having the option to play with a traditional centre-forward like we've done many times before, or to play with a 'false 9', brings a lot of variety and gives you other playing options and another kind of movement on the pitch.

UEFA.com: You've made history by becoming only the second team after Germany to reach three consecutive finals and now you can make even more history, by winning three consecutive major titles. Would defeat be even harder, for missing out on a unique feat?

Ramos: I hope not. As I've said in recent days, if I'm not mistaken, playing three consecutive finals is something [only Germany] have done before. People must value that, all the years of hard work and sacrifice for this national team to reach this level. However, besides winning, what makes the difference is that lasting impression that will stay in everybody's minds. I don't think people will evaluate our work on the basis of what happens on Sunday, whether we win or lose. Every Spaniard can feel proud because their national team have done everything, we've done a wonderful job. I hope I'm mistaken, but it will be very, very difficult. We hope that we, as footballers, will have that calm on Sunday. I hope we can win. Otherwise we'd still expect to return home with heads high and proud of the job done.

UEFA.com: If Spain win the title, would you go into the history books as the best ever?

Ramos: Well, of course the numbers and statistics would be there. To beat those [statistics], you would have to do a lot, and yes, that would be difficult. But I can tell you that in terms of world history, it would be difficult to repeat something like that.

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Del Bosque's pride in leaving lasting impression

Vicente del Bosque said Spain's football being recognised and appreciated is "perhaps more important than the successes" he has helped achieve since replacing Luis Aragonés.

When Vicente del Bosque replaced Luis Aragonés after UEFA EURO 2008 he had the responsibility of continuing the long-awaited success of his predecessor. The Spain coach has done that and more, however.

Not only has he led La Roja to FIFA World Cup glory in 2010 and into the final of UEFA EURO 2012, he has overseen the continued implementation of a playing philosophy which has provided a blueprint for the rest of the world to follow.

In this exclusive interview with UEFA.com he speaks about Spain's transition from nearly men into serial winners, the "balanced type of football" played by Italy and the similarities between the respective finalists' EURO campaigns.

UEFA.com: How would you describe the process Spain have gone through in recent years which has led to so much success?

Vicente del Bosque: Spain have enjoyed the best period of their football history in the last few years, what with the work that's being done at club and youth level. [We are] a country that is constantly advancing in terms of facilities, in terms of coach education and replacing foreigners with young players.

Others also come and train here – that shows that borders are disappearing in the world of football. There is a generation of players at the moment who understand what this country is: a country that has progressed, a country that is modern and that has put 'complicated ways' in the past.

UEFA.com: Are you proud of what you are achieving and that many youngsters across the world want to copy Spain's style of play?

Del Bosque: The certainty that our football, the football of Spain, is recognised, that's very important to us – perhaps more important than the successes and the joy that you can create. Football hasn't always been appreciated, and luckily our football is appreciated now, at all levels of society. That includes having players who are role models for young people.

UEFA.com: What are your thoughts on Italy?

Del Bosque: They play a very balanced type of football, they handle things well. They defend well with a lot of people, but at the same time they have a lot of attacking options, with two relatively fixed players up front: [Antonio] Cassano and [Mario] Balotelli.

They are supported well by [Claudio] Marchisio and [Riccardo] Montolivo. They have two players in midfield, [Andrea] Pirlo and [Daniele] De Rossi, who kind of dictate their football. They have a right-back in [Christian] Maggio who has a lot of depth [in his football]. They are bit similar to us. They can press very well. It will be hard to avoid their pressure, but we also have qualities to know how to move in these situations. I have the impression that this will be a very balanced final.

UEFA.com: Did Italy press from the front against Germany more so than they normally do?

Del Bosque: Yes, they [also did that] against us in the first game. There are a lot of parallels between Italy and Spain: we were in the same group, in either the quarter-finals or semi-finals we went through on penalties, and Pirlo and [Sergio] Ramos scored Panenka-style penalties. You have to like both teams. We both deserve to be finalists.

UEFA.com: Has the general concept advanced in terms of what you can do before and during a game in terms of the way you play?

Del Bosque: What we do has an effect on all 23 players, because all of them are at our disposal. We want the best for them, but unfortunately you have to choose 11, and they are playing in support [of an idea] of what we think is best. When Sunday comes we hope to act boldly at the start of and during the game. Games change, games develop and there are moments where you have to make changes that will hopefully help you win.

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Blanc opts to end reign as France coach

The French Football Federation have announced that Laurent Blanc will leave his role as national team coach following Les Bleus' UEFA EURO 2012 quarter-final exit.

The French Football Federation (FFF) have announced that Laurent Blanc has decided to step down as France coach following their UEFA EURO 2012 campaign.

Blanc, 46, replaced Raymond Domenech at the helm in July 2010 and secured UEFA EURO 2012 qualification as Group D winners but he has opted to leave his post after a quarter-final elimination at the hands of holders Spain.

"After some reflection, Laurent Blanc got in touch with Noël Le Graët, the president of the FFF, to communicate his decision not to seek the renewal of his contract," read an official statement. The FFF will have a meeting on Tuesday to discuss Blanc's successor and will hold a press conference afterwards.

The former FC Barcelona, Olympique de Marseille, FC Internazionale Milano and Manchester United FC defender won the 1998 FIFA World Cup and UEFA EURO 2000 during a successful playing career. He moved into coaching at FC Girondins de Bordeaux, whom he led to the Ligue 1 title in 2009 before taking the France job.

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Spain family a winning formula

Vicente del Bosque's trust in his players and the extended family of the Spain squad are assets that have not gone unnoticed by Graham Hunter over the last month.

Well, win, lose or draw on Sunday in Kyiv, it will be the end of a long, hard, but enjoyable month with the reigning European and world champions.

It's a fantastic job this one, interviewing, watching, joking with and trying to analyse a group of men like Vicente del Bosque and company. I suspect you would like to know what makes them tick, what they are like when you get over the after dinner coffee and dark chocolate mints?

The fact is that right now, like most of the staff who have been making this EURO such a success, the majority of Spain's players have one major thing on their minds – that is if you take for granted that they are now coping with the image of them lifting the Henry Delaunay Cup bursting into their heads every five or six minutes.

Yesterday, in the team hotel in central Kyiv, there were kids everywhere. One Spain player was lifting his little son above his head, to squeals of glee, while his daughter grasped hold of his other hand. During this tournament there have been wives, brothers, sisters, parents, grandparents, girlfriends and pals offering support and, more importantly, a means of escaping from the pressure of competing for and winning UEFA EURO 2012.

In fact, you could make a handy five-a-side team from the brothers of Spain's major players, and if you did then the brothers of Santi Cazorla and Pedro Rodríguez could each be mistaken for their more famous sibling – the visual resemblance is that close!

What works for this group is trust. Del Bosque trusts them to have a pint at the bar but never to go beyond moderation, to have lunch with loved ones but not to overdo the wine. The players can disappear off from basecamp, with the manager's permission, but nobody ever goes walkabout, there are no lurid headlines the following day and nothing to even hint to Del Bosque that his relaxed policies are anything other than a means of keeping these tired, talented footballers fresh.

There is a danger of thinking of these guys as performance machines. For millions of people a top-class footballer is only a guy you see on your television screen every three or four days. He's in that little box in your living room so you feel you know him and it feels like he owes you a performance every time you sit down on the couch after a draining, perhaps difficult working day.

However, I can assure you that for all their wealth and talent these are guys just like you and me. They get hurt when they lose, hurt when a newspaper headline seems cruel, lonely when they kiss goodbye to their families for a month or so. Once, when Sven Goran Eriksson decided to allow England's wives and girlfriends to be near the FIFA World Cup training camp it became a media circus and the phrase WAGs was born.

Nothing like that here, not even close. When, as I expect, Spain make history here tomorrow they will owe a debt to the travelling army of friends and relatives who keep them sane. As the mother of one of the Spain squad told me this tournament: "Football is only for a little while in their lives, families are forever." Viva España.

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President's pride in EURO success

UEFA President Michel Platini says Poland and Ukraine have organised a UEFA EURO 2012 that will live long in the memory, and which leaves behind an important legacy for the co-hosts.

Pride in Poland, Ukraine, UEFA and the strength of European football. UEFA President Michel Platini has described UEFA EURO 2012 as a unique event which has left an important legacy as he looked back on three memorable weeks that, he said, has also emphasised the special nature of national team football.

"Poland and Ukraine have organised a fantastic tournament which will remain in our memories," said Mr Platini. "Never was the phrase 'Creating History Together' more true in terms of economy, infrastructure, football development and social development.

"EURO 2012 has left the best legacy that we could have ever produced," he added, "and my overriding feeling today is one of pride. Poland and Ukraine have showed themselves to be up to the task of organising the tournament. The Polish and Ukrainian people have showed their enthusiasm, and they have set a very high bar for the future which will be difficult to match. The EURO is leaving a very significant legacy in the two countries.

"What I have seen from people in Poland and Ukraine," Mr Platini continued, "is the great pride they have had in how they have organised this tournament – they have been proud to show how football also exists in Eastern Europe.

"The players have played excellent attacking football, there have been a lot of goals, and the fans have made a unique atmosphere. I'm proud of everyone who has been involved in this project. The interest in national team football has also been demonstrated by the television audiences – European football is very entertaining.

"EURO 2012 has really showed how much quality, intensity and technical ability there is in European football," the UEFA President reflected. "There has been fair play, and refereeing decisions have been very good – the tournament has shown what five-man referee teams can bring. They have acted as a deterrent and [players] have behaved themselves in the penalty area in particular.

Mr Platini gave particular praise to the presidents of the two host football associations – Grzegorz Lato (Poland) and Grigoriy Surkis (Ukraine) – for their work in preparing and bringing UEFA EURO 2012 to fruition.

Mr Lato replied: "Thanks to UEFA for giving us the possibility to organise this EURO. The two countries have passed the exam collectively. Thanks to the Polish government for its input and investments. It was a big leap for us in terms of sports and social development. It was a great 'first', and the fans created something perfect. I think this will be an important experience for the two countries – to have organised one of the major sports events in the world."

Mr Surkis added: "I would like to thank UEFA and its Executive Committee and President for the unique opportunity for my country to host this wonderful celebration of football together with Poland. The decision to bring the final round to the east was a historic one for both of our countries. I'm grateful to the Ukrainian government, which delivered all of its commitments. Ukraine has showed that we are part of the European home. Ukraine's future generations will also benefit, because the tournament leaves us with wonderful infrastructures."

Looking ahead to the first 24-team tournament in France in 2016, Mr Platini said he was confident it would be a success. "I think that we have the means to have 24 good teams in Europe," he said. "When the national associations take part in a tournament, they are proud to do so – it is good for promoting football, for developing the national team and developing young players in that country. There will be a lot more joy in many more countries if we have 24 teams."

Mr Platini also revealed that discussions were to be held on the possibility of staging UEFA EURO 2020 not in one or two host countries, but in a number of cities across Europe. "This is an idea I feel passionate about, it could be very interesting moving forward," the UEFA President said, "To have the European Championship all over Europe in 2020. The Executive Committee said that we should work on this idea. We will meet with the national associations, with a view to taking a decision in December or January."

Pride in Poland, Ukraine, UEFA and the strength of European football. UEFA President Michel Platini has described UEFA EURO 2012 as a unique event which has left an important legacy as he looked back on three memorable weeks that, he said, has also emphasised the special nature of national team football.

"Poland and Ukraine have organised a fantastic tournament which will remain in our memories," said Mr Platini. "Never was the phrase 'Creating History Together' more true in terms of economy, infrastructure, football development and social development.

"EURO 2012 has left the best legacy that we could have ever produced," he added, "and my overriding feeling today is one of pride. Poland and Ukraine have showed themselves to be up to the task of organising the tournament. The Polish and Ukrainian people have showed their enthusiasm, and they have set a very high bar for the future which will be difficult to match. The EURO is leaving a very significant legacy in the two countries.

"What I have seen from people in Poland and Ukraine," Mr Platini continued, "is the great pride they have had in how they have organised this tournament – they have been proud to show how football also exists in Eastern Europe.

"The players have played excellent attacking football, there have been a lot of goals, and the fans have made a unique atmosphere. I'm proud of everyone who has been involved in this project. The interest in national team football has also been demonstrated by the television audiences – European football is very entertaining.

"EURO 2012 has really showed how much quality, intensity and technical ability there is in European football," the UEFA President reflected. "There has been fair play, and refereeing decisions have been very good – the tournament has shown what five-man referee teams can bring. They have acted as a deterrent and [players] have behaved themselves in the penalty area in particular.

Mr Platini gave particular praise to the presidents of the two host football associations – Grzegorz Lato (Poland) and Grigoriy Surkis (Ukraine) – for their work in preparing and bringing UEFA EURO 2012 to fruition.

Mr Lato replied: "Thanks to UEFA for giving us the possibility to organise this EURO. The two countries have passed the exam collectively. Thanks to the Polish government for its input and investments. It was a big leap for us in terms of sports and social development. It was a great 'first', and the fans created something perfect. I think this will be an important experience for the two countries – to have organised one of the major sports events in the world."

Mr Surkis added: "I would like to thank UEFA and its Executive Committee and President for the unique opportunity for my country to host this wonderful celebration of football together with Poland. The decision to bring the final round to the east was a historic one for both of our countries. I'm grateful to the Ukrainian government, which delivered all of its commitments. Ukraine has showed that we are part of the European home. Ukraine's future generations will also benefit, because the tournament leaves us with wonderful infrastructures."

Looking ahead to the first 24-team tournament in France in 2016, Mr Platini said he was confident it would be a success. "I think that we have the means to have 24 good teams in Europe," he said. "When the national associations take part in a tournament, they are proud to do so – it is good for promoting football, for developing the national team and developing young players in that country. There will be a lot more joy in many more countries if we have 24 teams."

Mr Platini also revealed that discussions were to be held on the possibility of staging UEFA EURO 2020 not in one or two host countries, but in a number of cities across Europe. "This is an idea I feel passionate about, it could be very interesting moving forward," the UEFA President said, "To have the European Championship all over Europe in 2020. The Executive Committee said that we should work on this idea. We will meet with the national associations, with a view to taking a decision in December or January."
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Warsaw a changed and confident city

It seems the people of Warsaw do not know what to do with themselves now that UEFA EURO 2012 has left the city, but they are already cherishing fond memories and a lasting legacy.

What to do now? That is the question the citizens of Warsaw are asking themselves. For the last three weeks gripes such as school exams, noisy neighbours and fuel prices have become completely irrelevant. Everyone felt something important was happening and they wanted to be a part of it. The National Stadium Warsaw may have only held its last game on Thursday, but people are already missing the tournament atmosphere in Poland's capital.

Nevertheless, there is a great deal of pride in how the city contributed to UEFA EURO 2012, as Warsaw mayor Hanna Gronkiewicz-Waltz outlined. "We have succeeded on a global scale," she said. "Warsaw, and Poland, has never been so prominent in the international media and the consciousness of people worldwide. We will measure the value of the championship by the tourists who visited Warsaw and will be willing to come back here again. I also hope that we will profit from the organisation of the tournament in the years to come."

A classic semi-final between Germany and Italy was a fitting finale according to deputy mayor Jacek Wojciechowicz. "The last game in Warsaw was a beautiful embodiment of this tournament," he said. "We could feel the atmosphere of football celebrations in the streets. I was in the Old Town and Nowy Świat street, and I saw how people celebrated together. Not only Germans and Italians, but also Poles."

UEFA EURO 2012 does not just leave Warsaw with great memories, though. Apart from the wonderful stadium, new train lines and roads have helped accelerate the modernisation of the city. Former Denmark goalkeeper and EURO winner Peter Schmeichel, whose father is Polish, said: "This tournament has changed the image of Poland. It is now considered to be open to other people and open to new challenges. It showed Poland to be an interesting place and I'm convinced the EURO has also changed the mentality of Polish people."

There is a feeling that, thanks to UEFA EURO 2012, Warsaw has been promoted into the premier league of European cities – rubbing shoulders with the likes of London, Paris and Rome. According to the initial analysis, almost 200,000 foreign fans have visited Poland's capital in the last month. The dust has barely settled, but Warsaw's inhabitants already appreciate it was worth all the effort, because the city will never be the same again. It will be more modern, more colourful and more confident.

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Morientes has his say on all things Spain

Former Spain forward Fernando Morientes reflected on the holders' use of a 'false nine', their impressive defence and their final opponents Italy as he spoke to UEFA.com.

Vicente del Bosque has sprung a couple of surprises at UEFA EURO 2012 with his choice of forward, be it Cesc Fàbregas operating in a withdrawn role or Álvaro Negredo playing through the middle as he did against Portugal. What better person, then, to give his expert opinion on this, the holders' campaign and the threat posed by final opponents Italy than Fernando Morientes, a man who scored 27 goals in 47 outings for La Roja between 1998 and 2007.

UEFA.com: A lot has been spoken about the 'false nine' Vicente Del Bosque has been using at UEFA EURO 2012. Have you been surprised by this ploy?

Fernando Morientes: No, because I've seen it used various times in qualifying and friendlies. It's one of those systems that isn't the coach's absolute favourite but works well within the Spanish system given the group of players he has.

UEFA.com: Why have Spain conceded only one goal at UEFA EURO 2012?

Morientes: Apart from the mentality, which is a group one they've formed from playing together, they're like a club where everyone knows each other. They've played a lot of games together, which is crucial in preventing mistakes when it comes to positioning and movement. The combination of all that − and the mentality that this team possesses, where it really is one for all and all for one – means that from front to back there's so much solidarity. Everyone gets back and helps each other out.

UEFA.com: What do you think of the centre-back pairing of Gerard Piqué and Sergio Ramos?

Morientes: It's the strongest at the EURO, without a shadow of a doubt. They play for two of the best clubs in the world, Real Madrid and Barcelona – that gives them a boost, because they're in teams that have the winning habit. The most important thing is that they know each other well. It seems that one makes up for anything the other may lack. They're forming a partnership which is truly exceptional in all senses of the word.

UEFA.com: What have you made of Italy?

Morientes: Everyone was saying that Italy were a bit short of options, that they were dogged by problems, but if there's one thing that Italy have it's that when it comes to the crunch they're among the best.

Whatever we think about Catenaccio and defensive football, they've surprised everyone in this tournament with two strikers and an expansive style of play. They've taken the game to their opponents, but they've also shown a defensive solidity that we're all used to. Going forward they've changed, we've seen that in their last few games.

‏@JohnDonohoe95: What formation would you like to see Spain use on Sunday?

Morientes: I'm not sure, but the one they've used so far makes the most sense for the reasons I've mentioned – the players they have, the overall setup. The 4-3-3 really suits the players. At the end of the day, the coach might have a system of play that he prefers, but he has to find a way with the players at his disposal.

‏@Ratroute9: Which Spain player is in the best form right now?

Morientes: There are a lot to choose from, which is a nice problem to have, and so I'd struggle to answer the question. I'd probably say [Andrés] Iniesta has reached a new level, and if I had to settle for one player it would probably be him.

‏@carloshego: Who will play up front for Spain in the final?

Morientes: It depends how they play. I don't think it matters if he goes with the same system as against Portugal [when Negredo started] or with Cesc – it's a matter of personal preference, and of who will be the reference point. I thought [Fernando] Llorente would have had more time or been more important, but that hasn't been the case. Either way, I don't think it matters whether he starts with Cesc or Fernando [Torres].

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Houllier on Spain, Marchisio and Sunday's final

Former France coach Gérard Houllier discusses why Spain are such a joy to watch and shares his excitement ahead of a rematch of what he considers the best game of UEFA EURO 2012.


u think Spain's perfection has become a little boring?

Houllier: I don't think so. I think that some games are more difficult for them because opponents know their game better and have found ways to counter them. What I noticed against Portugal is that they managed to get out of situations when they were pressed. Thanks to their team skills, they come out and sometimes even manage to play their football from the back. What hasn't maybe gone too well this year is the finishing. Maybe they weren't clinical enough with their final touch, they sometimes had [more] possession but not always the finishing touch that goes with it.

@AntsJuventino: How highly do you rate Italy midfielder Claudio Marchisio?

Houllier: He is a very good player, very good technique, very active. Italy are the team with the most shots on goal, with an average of around 20 shots per game. This team take risks, they play positively, they don't play the 'Italian way', the way we thought they would. And Marchisio is one of the engines of this team.

@jackpaulbrosnan: What is your best moment as a manager?

Houllier: Most probably when we [Liverpool] won our third trophy; it must have been the UEFA Cup in Dortmund. We had won the FA Cup four days before winning the UEFA Cup, so we didn't celebrate it. We had postponed the celebrations a little bit in order to be in the best condition for the UEFA Cup final which we won.

@MarcCampoverde: What's the first step to becoming a professional coach? How can you begin working within a professional club?

Houllier: First of all, you must gain experience, step by step, starting with youth teams and getting your diplomas – B Licence, then A Licence, then Pro Licence. But the most important thing is to gain experience. I would say that spending two or three years as an assistant is very good for your development because you're learning without really bearing responsibility. You are close to what's being done or decided. Then, thanks to your own personality and expertise, and your own football philosophy, you can become a coach.

@RayiMuhammad: Who is the best player in the world?

Houllier: Without a doubt [Lionel] Messi. First of all he has scored more than 60 goals in one season which is huge and on top of that, he can decide a game on his own.

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