Reebok Fit2Kick: Workout for Defender Position - Bulletproofing

#1 The need for bulletproofing

A defender is one player who is going to be knocked around, and get stuck in situations which require a lot of physicality. Right from tackles to goal line clearances to last ditch defending, a defender needs to be able to handle tough situations which may also lead to frequent knocks and bruises.

It goes without saying, then, that safeguarding one’s body against injury is of paramount importance for a defender. The knocks, the punches, the falls – a defender should be durable enough to handle all of this, and also strong enough to get right back up and resume fighting.

That’s where bulletproofing comes in.

#2 The Bulletproofing Workout

Our next series of exercises helps you bulletproof your entire body and also concentrates on your back and your core.

Number of Exercises: 2

Time Duration: 20 Minutes for the entire set

No. of Reps: Mentioned Ahead

#3 The Wall Hand Stand

Target Muscles: Shoulders, Arms, Back and Core

A slightly difficult exercise to start off, this movement helps develop the natural strength of your arms and your back. It is relatively simple to learn and can be done anywhere.

The steps of this particular exercise are:

Step 1: Find an empty wall or a closed door. Place both hands about a foot away from the wall and your hand about half a metre to a metre away. Kick up your legs so that you come up to a handstand position. Keep practising this movement for a few days so that you get accustomed to the force with which you need to kick up for your legs to just reach the wall.

Step 2: Keep a pillow right underneath your head. Kick up your legs and rest them against the wall. You need to practise this position too for the next few days.

Step 3: Now push your body up. Try to straighten your hands and maintain the hand stand for as long as possible. Keep the pillow positioned under your head because that would prevent any injury to your head in case you topple.

You have to maintain each step for as long as possible.

Breathing: Inhale and exhale as deeply as possible while doing this exercise.

#4 The Bridge Hold

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

A strong lower body is the foundation that a defender works on. Tackles, slides, sprints and accurate blocking form the regular routine of a defender, and having a strong lower body helps you play and perform better on the field.

The basic steps to this exercise are:

Step 1: Lie down flat on the ground, place both your hands beside your body with the palms pressed down on the ground.

Step 2: Fold your knees so that the soles of both your feet are now flat on the ground.

Step 3: While keeping your palms flat, push your groin area up in the air. Pause at the maximum possible height. Make sure that the weight of your body lies on your lower back and your legs.

Step 4: Lower your body back into the position it was at Step 2.

Step 5: Repeat the above four steps.

You have to do 10 reps and a total of four sets.

Breathing: Inhale while going up and exhale while going down.

Levels: Pausing for longer durations while at the maximum possible height will help make this exercise a little more difficult.