Ronaldo, Messi and other veterans defy age to write history at 2026 World Cup

USMNT defender Tim Ream once thought playing in another World Cup after Qatar 2022 was 'quite unlikely' at age 35. But he ultimately decided to hold on to football as long as possible. 'For me, it's about pushing boundaries, pushing myself, overcoming physical and mental limits,' Ream told Al Jazeera.

Last week, Ream was named captain of the USMNT for the 2026 World Cup in North America. At 38, he is the oldest outfield player ever called up to the US World Cup team. 'To have the honor of wearing the captain's armband at a home World Cup is unbelievable,' he said.

Ream currently plays for Charlotte FC in MLS, having previously spent time at Bolton Wanderers and Fulham in the Premier League. He is one of many outfield players in their late 30s or older at the 2026 World Cup, including Portugal superstar Cristiano Ronaldo (41), Luka Modric and Edin Dzeko (both 40), Yuto Nagatomo (39) and Argentina legend Lionel Messi (who turns 39 later this month).

Sports science plays a crucial role in prolonging players' careers. The days when 'recovery' simply meant a few beers after the match are long gone. Players now use everything from lymphatic drainage to cryotherapy. Massive amounts of data from wearable devices monitoring heart rate, muscle oxygenation, hormonal fluctuations and inflammation are also fully exploited.

However, experts say sports science is only one part of a complex system of interconnected factors needed to extend a football career, including culture, relationships, a learning mindset, luck, resources and the motivation to keep playing at 40.

'This question is always about the person,' said Vlatko Vucetic, professor of kinesiology at the University of Zagreb, who has worked with Croatia and Real Madrid star Luka Modric for over a decade, to Al Jazeera.

Footballers typically peak before 30. Research shows declines in speed, power and explosiveness usually begin in the early 30s, while endurance declines more slowly. As players age, recovery takes longer and injury risk increases. Football has also become faster and more physical than decades ago, and the number of top-level matches has risen significantly.

Goalkeepers generally have the longest careers. The oldest outfield player ever to feature at a World Cup was Cameroon legend Roger Milla, who scored at the 1994 World Cup aged 42. According to Transfermarkt.com, only 15 players aged 35 or older played in the Premier League last season, out of over 500 players.

Yet evidence suggests the average age of footballers is rising. The number of outfield players in their late 30s and early 40s at the 2026 World Cup is striking. Before this tournament, Essam El Hadary, the Egyptian goalkeeper who played at the 2018 World Cup at 45, was the only player over 40 at a World Cup besides Milla.

Ben Rosenblatt, former head of athletic performance for the England national team for seven years, believes advances in sports science and data collection, along with a greater focus on health and fitness culture in and out of football, have helped extend careers. 'There has been more attention to detail over the last two decades in understanding and knowledge of training science, specifically how to schedule training sessions to optimize performance and reduce injury risk,' he said.

While Rosenblatt says career longevity depends on 'a combination of all the tools, resources, culture and behavioral change within football,' the fundamentals remain crucial: training, recovery, sleep, lifestyle, nutrition and hydration. 'It's about doing the boring, basic stuff 99 percent of the time,' he said.

Vucetic is a strong advocate of resistance band exercises, which keep the body strong and flexible by increasing muscle elasticity, as well as small daily workouts to stay ready for explosive demands like sprinting, jumping and sudden changes of direction, while preventing injuries. He also emphasizes that players must excel in eight 'parameters': healthy lifestyle, morphology, motor skills, movement knowledge, energy, mental, intelligence and socio-economic conditions.

Maintaining motivation and love for the game is vital. Older players must work harder while seeing diminishing returns. Many have families, lower salaries and opportunities, aching bodies, and find it difficult to continue. 'It's a challenge, and many athletes after 30-35 cannot continue,' Vucetic said. For Modric, the motivation is the desire to be 'the best version of himself' and an enduring love for football. 'He likes to play like a child on the sand, as we Croatians often say,' Vucetic shared.

Ream, who debuted for the USMNT in 2010, says recovery gets harder with age. He credits Pilates, red light therapy and prioritizing sleep for helping him in recent years. The hardest part of playing at 38 is being away from family for long periods. But he also plays for his three children: 'I'm setting an example for them about setting goals, chasing goals, pushing yourself, persistence and leadership.'

Paddy Hogben, a rehabilitation and fitness coach at Brentford FC and co-author of a study on longevity in professional sport, stresses the importance of 'psychosocial and organizational' factors like a supportive environment and leadership qualities. 'I'm really surprised how many players don't focus on physical or lifestyle issues but talk more about opportunities and relationships,' he said.

Hogben believes older players with emotional intelligence, good communication and on-field leadership will always have a place, even if younger players with better physical abilities come along. This requires a learning mindset from early on and the ability to balance supreme confidence with humility. 'If you can think you are the best, but part of that is a growth mindset, an ability to evolve, to constantly improve — that's an underrated form of talent.'

Veterans often adjust their play to compensate for slower legs with better vision. 'My biggest improvement is my ability to see things as they develop and happen, and to understand and adapt to different coaches. That's the interpersonal side of the game, because it's all about connection, communication and relationships on and off the pitch,' Ream said.

Tactics and position are also crucial. Ronaldo in his 40s certainly wouldn't want to be asked to play on the wing anymore. 'Older players can be at a club where they have influence, train in a way that suits them, and have a tactical voice with the coach to play an appropriate role,' Hogben said.

Looking ahead, Rosenblatt says integrating the vast amounts of data now available to create a more complete picture of a player could be 'revolutionary' for career longevity. 'That is the Holy Grail, because it could give coaches or owners clarity on a player's capability from match to match or across a season, as well as what needs to develop.'

Extending a career means establishing habits, discipline and finding what works early. 'I know a lot of players, at the end of their careers, try to find a routine but can't maintain it because they haven't done it early enough,' Ream said. 'Find these things and apply them early, because it will help you in the long run.'