After watching the exciting matches of Euro 2020’s last-16 stage, we could not be more pumped for our weekly six-a-side game. We’ve visualised pulling off step-overs and 30-yard screamers, and steeled ourselves to deal with a calamitous own goal after we fail to control a back pass. What will be more useful than both of those, however, will be running through this home workout, put together by Manuel Neuer.
The stalwart goalkeeper of the German national team is an investor in VAHA (opens in new tab), which was the first company to launch a smart fitness mirror in the UK. The VAHA X is a cross between a full-length mirror and a smartphone, and can guide you through hundreds of live and on-demand classes. Its killer (forthcoming) feature is the ability to track and correct your form.
You don’t need a VAHA X to complete this no-kit home workout, although doing it in front of a mirror will help you assess your form and correct it where necessary. The combination of lower-body and core exercises, as well as yoga poses, should help keep you strong, supple and ready to step out onto that hallowed astroturf.
1 High knees
Reps 12-15 each side
Alternate raising your knees to hip height. Keep your back straight, stick out your chest and tighten your abdominal muscles. For intermediates, try slowly increasing the pace as you go. This will get your lower-body muscles warmed up.
Time 30sec each side
Assume this yoga position by standing with your legs wider than shoulder-width apart, toes pointing forwards, and extending your arms out to the sides. Turn the toes on your right foot to the side, then bend at your hips to bring your right hand to your right shin. Hold for 30 seconds, taking measured breaths, and return to standing. Repeat on the other side.
Reps 10 each side
Stand with your feet in line with your hips. Step backwards, bending both knees to 90° and lowering until your back knee is almost touching the ground. Pause briefly and come back to standing. Repeat on the other leg, alternating legs with each rep.
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Stand with your feet in line with your hips and your toes pointing out slightly. Raise your hands above your head and lower by bending your knees and pushing your bum backwards. Slowly straighten up again. Remember to always keep your knees in line with your toes!
Time 30sec each side
Form a side plank by supporting yourself on one forearm, keeping your head, back, hips and legs in a straight line and extending your other arm up. If possible, keep an eye on your form in a mirror, because it’s common for your hips to drop without you realising. Hold on each side for 30 seconds.
Sit on the floor with your back straight, knees bent at 90°, feet raised slightly off the floor and holding a weight (a ball or a large, filled water bottle is sufficient) in front of your chest in both hands. Move the weight from side to side, gently tapping the floor on each side. Remember to control your breathing.
Jonathan Shannon has been the editor of the Coach website since 2016, developing a wide-ranging experience of health and fitness. Jonathan took up running while editing Coach and has run a sub-40min 10K and 1hr 28min half marathon. His next ambition is to complete a marathon. He’s an advocate of cycling to work and is Coach’s e-bike reviewer, and not just because he lives up a bit of a hill. He also reviews fitness trackers and other workout gear.
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