Reebok Fit2Kick: Workout for Defender Position – Jump Strength

#1 The need for jump strength

For defenders, something as important as their tackling ability is dependent on their jumping ability. Your jumping ability helps you get to the ball faster in case of corners or when there is a need for last minute goal line clearance.

This ability is not inborn into a player; it needs to be developed and worked upon with the same dedication as you work on your other skills.

#2 The Jump Strength Workout

Our next set of exercises not only help you develop your jumping ability, but also help you make your lower body stronger and protect it against injury.

Number of Exercises: 3

Time Duration: 20 minutes for the entire set

No. of Reps: mentioned ahead

#3 Calf Raises

Target Muscles: Calves and Thighs

Your calves are like your forearms. The stronger your forearms are the more you can lift, pull, push etc. with your hands. In the same way, strong calves can help you run, jump and move with more purpose and explosiveness.

The basic steps to this exercise are:

Step 1: Stand on one edge of an aerobic stepper with your legs slightly apart; remember to balance on your toes on the edge of the stepper and hold a 5 kg dumbbell in each hand.

Step 2: Now push yourself up on your toes; this will cause your calves to both stretch and tense at the same time. Pause for a moment.

Step 3: Go back down to the initial position

Step 4: Repeat step two and three.

Breathing: Inhale while you push yourself up and exhale when you go down to the initial position.

Levels: Hold heavier dumbbells and pause for longer durations while on your toes to make this exercise more difficult.

#4 The Squat Jumps

Target Muscles: Glutes, Hamstrings, Lower Back, Knees and Ankles

The squat is one of the most complete exercises which a person can do to train the lower body. Our current exercise is a very basic variation of the same and helps you strengthen the muscles mentioned above as well as increase the power with which you jump and the speed with which you reach.

The basic steps to this exercise are:

Step 1: Stand with your legs slightly apart and lift your hands up till your shoulder level. Relax your body and take a few deep breaths. Hold a 5 kg dumbbell in each hand.

Step 2: Lower your body as if trying to sit down on a chair; stop this motion the moment your thighs are nearly parallel to the ground. This would mean your butt is in line with your knees.

Step 3: Pause for about half a second and explode back up. Do not stop at your initial position; rather, continue and convert this upward movement into a jump. Jump as high as you can and remember to land on your toes.

Step 4: Repeat the above 3 steps.

This variation helps strengthen nearly all the muscles of your lower body; it also tells the body how it should brace for impact, and improves the way you land after a jump.

Like the last exercise, you need to do 10 reps before you move on to the next workout.

Breathing: Inhale hard when you explode up and exhale deeply when you go down into the squat.

Levels: Pause for a longer duration to make this exercise harder. Hold heavier weights to make this exercise harder.

#5 The Jump Over

Target Muscles: Jump Speed and Jumping Reaction

The aerobic stepper offers the opportunity for a range of options when it comes to the defenders’ workout. It helps train and make your reaction time lesser as well as helps you move considerably faster.

This exercise has two basic steps:

Step 1: Place three aerobic steppers one on top of the other in front of you. Stand up straight, relax and take a few deep breaths.

Step 2: Jump across the stepper tower.

Step 3: After each jump, turn around and jump back towards the other side..

Your set ends after you have done a total of 10 jumps to and fro; you have to do a total of four sets.

Breathing: Inhale and exhale with the rhythm of the jump. Remember to breathe in and out through your nose.

Levels: To increase the difficulty, increase the reps in each set and the speed of each rep. Do not pause between each jump.