Reebok Fit2Kick: Workout for Goalkeepers - Bulletproofing

#1 The importance of bulletproofing

Our series concludes with this last set of exercises which help goalkeepers ‘bullet-proof’ their body!

While all the previous workouts concentrated mainly on overall strength, speed and stamina, the next workout helps you protect your joints and makes them stronger and more resistant towards injuries.

Majorly concentrating on your arms, this workout will help you perform as a goalkeeper as well as protect you from long lasting harm.

#2 The Bulletproofing Workout

Number of Exercises: 4

Time Duration: 20 minutes for the entire set

No. of Reps: Mentioned ahead

#3 The front roll

Target Muscles: Shoulders, Arms, Back and Core

A very easy exercise, this movement helps you understand how to brace your entire body while falling, and also makes your back stronger.

The steps of this particular exercise are:

Step 1: Squat down low with your arms stretched straight ahead of you.

Step 2: Push your body ahead so that it starts to roll. Tuck your head in and your knees close to your chest. Brace your back slightly.

Step 3: Complete the roll and try to end up in your initial position.

You have to do a total of five rolls and three sets for this exercise.

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

#4 The Wrist Extension

Target Muscles: Arms and shoulders

Strong wrists help you hold on to the ball better. The next exercise helps you strengthen your wrists.

The basic steps to this exercise are:

Step 1: Get down on all fours as shown in the figure.

Step 2: Fold your knees so that the soles of both your feet are now in air.

Step 3: While keeping your palms flat, push your body ahead; this will cause your body weight to shift which in turn will cause your wrists to stretch. Pause at the maximum possible point.

Step 4: Repeat the above three steps.

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

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

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

#5 The Wrist Flexion

Target Muscles: Arms and shoulders

Good wrists help you hold on to the ball better, as mentioned above, which is why it’s so important to maintain them at optimal level. And to maintain them at optimal level, you have to make them strong as well as flexible. This exercise helps adds that layer of flexibility and durability to your wrists:

The basic steps to this exercise are:

Step 1: Get down on all fours as shown in the figure.

Step 2: Instead of keeping your palms flat, turn your hands so that the back of each hand is flat on the ground.

Step 3: Now while keeping your hands flat, bend your elbows and push down with your shoulders. Pause at the maximum possible point.

Step 4: Repeat the above three steps.

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

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

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

#6 The Finger Flexion

Target Muscles: Arms and shoulders

A very easy exercise, this workout helps strengthen your fingers.

The basic steps to this exercise are:

Step 1: Get down to a push up position.

Step 2: Instead of keeping your palms flat, try and rest your upper body on your fingers as shown in the image. Pause at the maximum possible point.

Step 3: Repeat the above two steps.

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

Levels: Pausing for longer durations will help make this exercise a little more difficult.