Boss the penalty box

Get the power to outmuscle the traffic with this circuit by Chelsea’s Mark Schwarzer


How to Tie a weight around your waist and grab the bar with an underhand grip, keeping your hands shoulder-width apart. Hang with both arms fully extended. Bend your elbows and pull your body up until your chin is above the bar, then lower your body back to the start position and repeat.
How it helps When the ball comes into the box you need to have the upper body strength to hold off challengers and claim the ball.
Reps 3


How to Attach a weight to your waist, hoist yourself up on the dip bars, bend your knees and cross your feet. Bend your elbows, lean forward slightly and lower your body until your shoulders are below or level with your elbows. Drive up to the start position and repeat.
How it helps This powers up your triceps, helping you to barge strikers out of the way and
launch the ball forward.
Reps 3

More after the break


How to Scoop up a medicine ball and hold it to your chest. Set your feet shoulder-width apart, knees slightly bent. Powerfully throw the ball forward, fully extending your arms. Pick up the ball and repeat. Once you’ve completed all three exercises here, start the circuit again. Do this four times.
How it helps This boosts strength in your triceps so you can hurl the ball out to a distant team-mate.
Reps 3

Schwarzer wears the Mitre Anza G2 Pro Negative goalkeeper glove. For more details visit

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