Reebok Fit2Kick: Workout for Defender Position

#1 The importance of speed

As a defender, you are defined not only by the strength you have but also by the speed with which you can get to the ball.

It is important that you don’t get outrun by the opposition, because the forward line is usually the fastest in the team.

Our next set of exercises helps you develop the speed that is necessary for a defender who aims to make a difference to his team with his football.

#2 The Total Speed Workout

Remember to adhere to the below sequence religiously and we guarantee that you will be able to develop the explosive speed required to take the game away from the opposition.

Number of Exercises: 3

Time Duration: 20 Minutes for the entire set

No. of Reps: Mentioned Ahead

#3 The Resistance Band Run

Target Area: Running Form, Lower Body Speed, Power and Flexibility.

The resistance band run is basically a normal sprint wherein the resistance bands hold you back. You will need a partner who helps you perform this particular exercise.

The basic steps to this exercise are:

Step 1: Mark a starting and end point in the area you are doing this exercise. They should be approximately 50 feet apart.

Step 2: Loop the resistance chord around your waist and instruct your partner to hold on tight to both ends.

Step 3: Start running as hard and as fast as you can from the starting point towards the finish line. This would ideally mean dragging your partner behind you. This obstruction caused by your partner will ensure that the run becomes a hard one to complete, but the advantage is that once the resistance bands are removed, you become faster and your lower body speed, power and flexibility will increase exponentially.

Step 4: After you finish the run, you need to turn around and run back to the starting point in the same manner as mentioned above.

You have to do a total of five runs.

Breathing: Inhale and exhale as deeply as possible with each run.

Levels: To increase the level of this exercise try and run longer distances. Pause for shorter durations of time between each run.

#4 Skipping

Target Muscles: Jump Speed, Jumping Reaction and Stamina

The skip rope is a very cost effective tool when it comes to increasing your overall stamina and reaction speed.

If you have not done it before, no worries, it can be learnt very easily.

The basic thing to remember is to choose the right rope; the rule of thumb is that the rope should reach your shoulder when folded in half. This helps you jump over the rope comfortably.

The basic steps to this exercise are:

Step 1: Hold the rope handle in each hand; it should be held approximately a foot away from your body and at a 45 degree angle. Step over the rope so that it hangs behind you.

Step 2: Use only your hands and wrists to swing the rope in an arc over your head. Do not move your hands and try and do the motion with your hands only.

Step 3: As the rope reaches your feet, hop over it. Remember to land on your toes and to maintain the motion with your ankles. Also, do not bend your knees.

You have to do one set of 50 skips.

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.

#5 The Tackling Drill

Target Areas: Running Form, Footwork, Reflexes, Lower Body Speed

Tackling is an important skill for any defender; in fact, it may be the most important. And for efficient tackling, you need to be speedy enough to counter the aggressive movements of the forwards.

This workout helps you develop the kind of reflexive speed that you need to outwit attackers and midfielders. The basic steps to this exercise are as follows: