Reebok Fit2Kick: Workout for Midfielder Position - Resistance Training

#1 The need for resistance training

Resistance is defined as the refusal to accept or comply with anything. Thus, ‘resistance training’ could be said to consist of a series of obstacles that don’t allow you to perform various kinds of movements.

Resistance training is considered very important since it uses various kinds of resistance/opposing forces which train your body to become faster and fitter once the pushback is removed.

Our next series of exercises uses resistance bands and helps you to train like a professional athlete.

#2 The Resistance Training Workout

The advantage of resistance training is that it slows your body and makes it difficult to perform very simple movements. The obstruction, when removed, makes that simple movement which was difficult to do very easy, which in turn makes your movement faster and more explosive.

Number of Exercises: 4

Time Duration: 20 minutes for the entire set

No. of Rounds: 5

#3 The High Knee with the Resistance Band

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: For this you need to hook one handle of the resistance band into a static object as depicted in the pictures above. Put one foot through the other handle, again, as depicted.

Step 2: Start by standing in one place with your feet hip-width apart.

Step 3: Drive your right knee as high as you can, and quickly place it back on the ground.

Step 4: Once you have completed 10 reps for the right foot, you need to transfer the band to the left foot.

You have to do at least 10 reps for each leg and a total of four sets.

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

Levels: Increase the speed with which you lift your knees and instead of 10 reps per set try 15.

#4 The 50 Feet Run

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

The 50 Feet 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 start 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.

#5 The Side Chop

Target Area: Core strength and flexibility.

The side chop helps increase your core strength as well as you upper body flexibility. A really simple exercise, this can be done anywhere be it the field, your home or the gym.

The basic steps to this exercise are:

Step 1: Tie or hook one end of the band to a static object as shown in the picture.

Step 2: Hold the other end tightly with both your hands. You can choose to do this exercise with both your feet placed side by side and standing up straight, or you can do it by being in a position where your feet are placed as if you are doing a lunge (check out the picture).

Step 3: Take your hands towards the end which is tied to the object. This would mean that the tension on the band decreases.

Step 4: Bring your hands down hard towards the other side of your body. This is essentially a movement wherein you are slashing through the air. To make it interesting, imagine holding a sword in your hand and trying to cut down enemy troops. Remember, this is a cross body movement.

Step 5: Turn your body opposite to the direction that you were facing while doing the above four steps and repeat the same movement.

Your set ends when you have done 10 chops for each side. You have to do a total of five rounds.

Breathing: Inhale deeply while taking your hand towards the point where the band is tied. Exhale hard while chopping through the air.

Levels: To increase the difficulty levels, try and do as many repetitions as possible in each round.

#6 The Push Up (With Resistance Bands)

Target Muscles: Chest, Arms, Back and Shoulders

This movement helps develop a range of upper body muscles and it does so using an individual’s body weight. A resistance band just makes this exercise a bit more difficult to do.

This exercise has two basic steps:

Step 1: Loop each end of the band on both your hands. Now, place the band such that it is stretched behind your back (as depicted in the picture).

Step 1: Assume the push-up position, keep your hands at shoulder width and your legs slightly apart (helps maintain balance). There should be a good amount of tension in the resistance band at this point of time.

Lower your body till your chest touches the ground. Remember not to let your body sag in the middle; tighten your stomach and your abs. The tension on the resistance band will be nearly negligible at this point of time.

Step 2: Push back up to the initial position. This would mean that the resistance band would push your body in the opposite direction (back towards the floor). Do not give up and stop only when your arms are fully extended.

Step 3: Pause for half a second at the point where your arms are fully extended, and then lower your body down towards the floor.

You have to do a total of 10 reps per round, and five rounds overall.

Breathing: Exhale while going down; tighten your stomach while exhaling (which essentially means you breathe using your stomach). Inhale deeply while going back up.

Level: 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.