Reebok Fit2Kick: Workout for Striker Position – Reflexive Strength

#1 The need for reflexive strength

Taking Reebok’s Fit2Kick series of exercises for strikers ahead, we shall now talk about those workouts which help increase your ‘reflexive strength’.

Now that we are done with the exercises which help develop both strength and speed together, we will concentrate on those workouts which can help you develop strength and speed individually.

Reflexive strength, as the term suggests, helps improve the strength of your reactions which range from pushing someone back when you get pushed to the force generated by your kick or your header.

As a footballer you are highly dependent on the strength of your core, and this type of workout helps you avoid injuries, gives you more energy to play and helps generate explosive power.

#2 The Reflexive Strength Workout

To do this set you first need to go through the basics of a warm-up and the rigours of the first workout. Once you are done with both, you can advance to this particular set where we help you build ‘reflexive strength’.

This workout session aims at giving you a rock solid core as well as developing your stamina and power. It can also be done anywhere - be it your home, gym or on the field.

Number of Exercises: 3

Time Duration: 20 minutes for the entire set

No. of Reps: mentioned ahead

#3 The Bear Crawl

Target Muscles: Core, Arms and Legs.

Ever seen a 1-year-old kid crawling? That is precisely what you need to do in this workout.

Now you may ask ‘why’. Well, even though it may seem highly kiddish or infantile, this particular set of motion helps you develop a very strong core and improves your muscle coordination.

The overall distance you need to cover is at least 100 ft.

The basic steps to this exercise are as follows:

Step 1: Get down on the ground to a crawl position. Remember, this is not an ‘army’ crawl wherein you’re lying flat on your stomach; this is more like trying to emulate a little kid crawling across the floor.

Step 2: Start crawling till you reach the first checkpoint (it helps if you are doing this in your room or in the gym where there may be a dearth of space). Crawl slowly and steadily.

Step 3: Once you reach the checkpoint, turn around (you can also just crawl backwards to keep it interesting) and crawl back to your starting point. Your set gets over the moment you have crawled 100 ft.

Breathing: Inhale and exhale deeply and slowly, and keep your stomach tight.

Levels: To begin do it on a flat surface. You can increase the level by crawling up a hill; alternatively you can lift your knees up so that you are balanced on your palms and your toes. The last level would be where you fill in your knapsack with the heaviest books you can find, hoist it on your shoulders, tighten the straps till the bag is snug on your back and start this exercise.

#4 Walking Lunges (with / without weight)

Target Muscles: Calves, Ankles, Lower Back, Quads and Hamstrings.

Very similar to the split squat, this exercise helps develop your entire lower body.

This move has two basic steps:

Step 1: Start walking; as soon as you have put one foot forward, bend the knee of the leg behind so that it touches the floor.

Step 2: Straighten that knee and take another step and repeat the above. Remember that walking will cause your legs to interchange positions which in turn help works on muscles of both the legs.

Your set gets over the moment you have done 10 of each of the above for both the legs.

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

Levels: Initially you start walking with your hands on your waist; to increase the difficulty pick up a 7.5 kg dumble in each hand and do the same.

#5 The High Knee Jump

Target Muscles: Ankles, Lower back, Calves and Thighs

You know how you need to jump above the crowd if you want to reach that lofted ball, right?

A good header can prove to be a striker’s asset and the strength with which you jump can help you reach the ball faster.

The high knee jump helps develop your strength which in turns converts to an explosive jump.

This exercise has two basic steps:

Step 1: Jump straight up in the air, and while in this motion bring both of your knees up so that they touch your chest lightly.

Step 2: Land back on the ground (well, duh).

Remember to land on your toes, as this helps strengthen you calves and decreases the chance of an injury to your ankles.

Your set gets over the moment you have done 10 such jumps.

Breathing: Inhale while jumping up, and exhale hard once you have landed.

Levels: To up the ante try and jump higher and faster.