Reebok Fit2Kick: Workout for Striker Position – Strength to Tackle

#1 The importance of tackling

You could say that football is, essentially, all about tackling. And countless tackles and interceptions during a game can practically rob a striker blind (of his goal-scoring abilities, of course).

As a striker, it becomes very important that you are able to ‘tackle-the-tackle’.

Simply put, you should be able to brush off the dirt every time you get tackled to the ground and get back into the game stronger than before.

The trick lies not only in taking on the tackles head on but also in avoiding them as and when possible!

#2 The Strength to Tackle Workout

Today’s set of workout movements helps you to handle tackles as well as avoid them, and prepares you for the wide range of forward and sideward motions required by a striker during any match.

This workout session aims at helping you develop superfast reactions as well as you hone your dribbling skills.

Number of Exercises: 3

Time Duration: 20 minutes for the entire set

No. of Reps: mentioned ahead

#3 Run through Ladder (Front)

Target Area: Reaction Speed

As a striker, the speed with which you react to a goal scoring situation can help you win matches. This exercise helps you develop that speed.

As the name suggests, this exercise basically comprises of running through a ladder, fast and hard.

While very basic, if done correctly this exercise will have a huge impact on the way you move during a game.

The two basic steps to this exercise are:

Step 1: Place the ladder flat on the ground. Ideally a ladder will have around 10 to 12 rungs; this would convert into 10 to 12 empty, rectangular spaces.

Step 2: Start jogging through each of the empty spaces, and while advancing from one space to the next bring your knee up as high as you can. Once you reach the end of the ladder, turn around and repeat.

Your set ends after 10 trips to and fro.

#4 The Transverse Run (Sideways Run through Ladder)

Step 1: Place the ladder flat on the ground.

Step 2: Start jogging through each of the empty spaces, and while advancing from one space to the next bring your knee up as high as you can. The difference here would be that, instead of jogging while facing the ladder straight ahead, you need to jog sideways. Once you reach the end, without changing directions jog back.

Again, your set ends after 10 trips to and fro.

Breathing: Inhale and exhale according to the rhythm of your jog. If you increase or decrease the speed with which you jog, you should do the same for the speed with which you breathe.

Levels: To make it difficult, increase the speed with which you complete each trip and decrease the rest time between each trip and the overall sets.

#5 The Cross Over

Target Area: Reaction Speed and Dribbling Skills

The step over has been made famous by the wicked runs of some of our favorite football superstars.

This movement helps a striker veil the direction of his run and deceives defenses, and is also pretty beautiful to watch (if done correctly). One of the very basic type of dribbles, being able to perfect the stepover means that you are on the way to dribbling/freestyling glory.

This particular exercise helps you perfect ‘Le Stepover’ as well as increase your overall reaction speed.

The basic steps of this exercise are:

Step 1: Mark a distance which is 10 metres from the starting point.

Step 2: Place a row of around 15 dumbbells/cones/bricks spaced about two feet apart from start to the finish.

Step 3: Start jogging forward. While you jog from one foot to another, instead of moving your legs up and down, you step over each obstacle. ‘Stepping Over’ is basically the motion wherein you draw a sort of a semi-circle around the obstacle with the foot that is lifted and bring it down towards the other side of the obstacle.

So if you are doing a ‘Left-Right-Left’ sequence, you stepover with the same sequence. In case you touch any of the obstacles with your foot, you will need to go back and start again.

Your set gets over the moment you have done at least 10 jogs between the starting and ending points.

Breathing: Breathe rhythmically with each step you take during your jog. Remember to breathe through your nose; this will help you avoid getting winded easily.

Also, remember to take at least five deep breaths between each of the 10 metre jogs.

Between sets you can take a minute long break.

Levels: Decreasing the distance between obstacles, increasing the speed as well as the number of runs per set will help increase the difficulty levels.

#6 The One Leg Step Up

Target Area: Reaction speed and Jumping Ability

Remember the box we used in one of the last workout sessions? Well, its time to get it out again!

The Over the Box set of exercises help develop your reaction speed and greatly increase your jumping abilities.

The basic steps of this exerciseare as follows:

Step 1: Place the box in front of you, and step on to it (it is THAT easy). Once you have stepped on, in the same motion, bring the other knee up to your chest.

Step 2: Step down; the leg which you brought up till your chest should be the one you land on.

Step 3: Repeat the same movement with your other leg.

Your set ends after you have done 10 reps each for each leg.

Breathing: Inhale while stepping onto the box, exhale while stepping down from the box.

Levels: Increase the speed with which you step up and step down to up the level.

#7 The Jump Over

Step 1: Place the box in front of you, and jump onto the box. Remember to land on your toes.

Step 2: Jump back onto the ground but towards the side you are facing.

Step 3: Turn around and repeat the above two steps

Your set ends after you have done 10 reps.

Breathing: Inhale while jumping onto the box, exhale while jumping down from the box.

Levels: Increase the speed of your jumps to up the ante. Also, remember to land on your toes.