Reebok Fit2Kick: Workout for Midfielder Position – Fast Movements

Reebok

#1 The need for fast movements

Quick short passes, mind boggling dribbles and short bursts of speed are the weapons which help a midfielder rule the battle that in layman terms is called a football match.

Our next set of exercises help you develop and maintain this kind of quickness. With the target areas being developing a better reaction to situations and a very good overall body movement coordination, doing this particular workout regularly can prove to be a boon in the long run.

#2 The Fast Movements Workout

Number of Exercises: 4

Time Duration: 20 Minutes for the entire set

No. of Reps: Mentioned Ahead

#3 The Leg High Knee Touch and Go

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

A very simple exercise, this movement helps you better your running form as well as increase lower body flexibility, overall speed and stamina.

The basic steps to this exercise are as follows:

Step 1: Start by standing in one place with your feet hip width apart.

Step 2: Drive your right knee as high as you can, and quickly place it back on the ground. Now, do the same with your left knee.

You have to do at least 10 reps for each leg and a total of 4 sets. Remember to alternate your legs as fast as you can. Also, remember to be on your toes (literally) while doing this exercise.

You can also do this while standing in one place or by moving forward with each leg raise.

ALWAYS, run on your TOES!!

Breathing: Inhale and exhale evenly while doing the alternating high knees, and remember to breathe in and out through your nose. This helps you avoid getting winded easily.

Levels: Increase the speed with which you alternate your knees, and instead of 10 reps per set try and do this exercise till you are absolutely winded.

#4 The Side Hop

Target Area: Jump Speed and Jumping Reaction

Another really simple exercise, this movement helps augment the speed with which you jump and improves your jumping speed too.

This exercise has two basic steps:

Step 1: Place an aerobic stepper beside yourself. Stand up straight, relax and take a few deep breaths. The stepper should be placed such that it is parallel to your feet.

Step 2: While in this sideways position, jump across the stepper. Keep jumping to and fro till the set ends.

Your set ends after you have done 20 jumps in total i.e. 10 for each side, and 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 this exercise faster, longer and harder for better results.

#5 The Jump Over

Target Area: Jump Speed and Jumping Reaction

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

The jump over is another exercise which like the previous two is very easy to do.

This exercise has two basic steps:

Step 1: Place five aerobic steppers in front of you. Stand up straight, relax and take a few deep breaths.

Step 2: Jump across the first stepper, pause for half a second and jump across the remaining in the same rhythm.

Step 3: Once you have crossed the five steppers, turn around and jump back to the starting point.

Your set ends after you have done a total of 10 Jumps to and fro, and 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.

#6 The 100 Skips

Target Area: 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 learned 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 - they 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 100 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.

Edited by Staff Editor