Reebok Fit2Kick: Workout for Midfielder Position – Explosive Strength

Today’s workout looks at developing total body strength – an important attribute for any striker.

#1 The need for explosive strength

Total body strength is an important attribute that a professional athlete can develop.

When we say strength, we do not mean bulking up like a professional bodybuilder, it just means trying to develop the innate power that your body may have.

Our next set of exercises help you develop this strength and develop your physique too (killing two birds with one stone).

#2 The Explosive Strength Workout

Number of Exercises: 3

Time Duration: 20 Minutes for the entire set

No. of Rounds: 5

#3 Kettle Bell Swings

Target Muscles: Core, Arms and Shoulders

The kettle bell as a lifting/hoisting tool is said to be one of the best instruments to work out with.

As the name suggests this unique amalgamation of a kettle and a bell allows for a wide range of movement which can help work out any and every part of the body.

The steps of this particular exercise are:

Step 1: Place the kettle bell in front of you, with your legs spread slightly grasp the handle with both hands.

Step 2: Lift the kettle bell straight up in the air; this is not an up-down movement rather you swing the kettle bell up in the air. All the while keeping your arms straight, here, your shoulders act as the gear. Stop the motion once the kettle bell has reached your eye-level.

Step 3: Pause your motion for as long as you can, then bring back the kettle bell to its initial spot on the floor.

Your set ends at twenty reps and you have to do four sets of this exercise.

Breathing: Take in a deep breath while swinging the kettle bell up, hold your breath for as long as you hold it static (at eye level), exhale while bringing the kettle bell down.

Levels: To make it difficult increase the weight of the kettle bell and the speed of each rep as well as the pause as the eye level.

#4 The Goblet Squat

Target Muscles: Arms, Hamstrings, Quads and Shoulders

The basic movement is that of the squat, the difference is you are lifting up a kettle bell or a dumble while doing this exercise.

The basic steps of this exercise are:

Step 1: Stand with your legs slightly apart, hoist the kettle bell up with both hands and hold it close to your chest.

Step 2: Lower your body as if sitting down on a chair, stop this motion the moment your thigh is parallel to the ground and your butt is in line with your knees.

Step 3: Push back up to your initial position.

The squat when combined with the kettle bell hoist helps you strengthen your core as well as helps you achieve better balance.

Your set gets over the moment you have done at least ten squats, you have to do five sets of this exercise.

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

Levels: The best way to increase the level is to do each rep as slowly as possible, also remember to breath in and out as deep as you can while doing each rep.

#5 The Max Broad Jump

Target Area: Jumping ability

Good jumping ability comes from the kind of launch or pushing strength that your body can generate.

The basic steps to this exercise are:

Step 1: Stand at one place with your body as relaxed as possible.

Step 2: Now with the maximum effort/strength you can put in, jump as far as you can. Try and increase the length of each jump

Your set ends when you have done five jumps. You have to do a total of five rounds.

Breathing: Inhale deeply before a jump, exhale when you land.

Levels: To increase the difficulty levels, try and jump as far as possible in each round.