Hit the ground running

Have you had enough of working out in the gym? Well forget weight training. Here is our three-part series where young sportsmen show us how doing their exercises is enough to keep fit. In Part-2 of our series on sports fitness drills, former Delhi goalkeeper Pronoy Roy shows us his drills, toned down in intensity for our needs. A footballer runs anywhere between six to ten kilometres in a 90-minute game, so you could expect some running to do here. (Photo: Anil Chawla)

Updated on: May 18, 2013 5:09 PM IST

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Have you had enough of working out in the gym? Well forget weight training. Here is our three-part series where young sportsmen show us how doing their exercises is enough to keep fit. In Part-2 of our series on sports fitness drills, former Delhi goalkeeper Pronoy Roy shows us his drills, toned down in intensity for our needs. A footballer runs anywhere between six to ten kilometres in a 90-minute game, so you could expect some running to do here. (Photo: Anil Chawla)

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Pronoy Roy's basic workout includes circuit training for 45 minutes. There are long and short runs, jumps, drills with cones and hurdles and sand training. Only once the muscles are warm enough with these exercises, does he start the training for goalkeeping. (Photo: Anil Chawla)

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The hurdles run can be done in many ways, one of which is in this zig-zag fashion. (Photo: Anil Chawla)

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In these tuck jumps, take your knees as high as you can, touching your chest. Once you're back on the ground, jump as soon as possible, in a fast spring-up action. (Photo: Anil Chawla)

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While running the hurdles sideways, make sure your movement is fast and your legs reach the next hurdle quickly. (Photo: Anil Chawla)

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In these zig-zag runs between cones, change your direction swiftly with the waist. (Photo: Anil Chawla)

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As you go over these hurdles, take your knees as high as you can, just as with the tuck jumps. (Photo: Anil Chawla)

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Just like the zig-zag runs between cones, this variant is done around hurdles. (Photo: Anil Chawla)

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In the gym, Pronoy Roy focusses on individual muscle groups separately. He does exercises for the quadriceps, hamstrings, calf muscles, inner groin, shoulders, back and the lats. "But I can’t do any of these unless I build my basic endurance through outdoor freehand drills. These are the foundations. In a gym you can only build on them,” he says. (Photo: Anil Chawla)

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For Pronoy Roy, football runs in the family. Zinedine Zidane and Oliver Kahn might be his favourite players, but his childhood inspiration was his own father, who represented India from ’82-’86. Pronoy Roy himself has played with Kolkata’s Mohammedan Sporting Club, Goa’s Salgaocar FC and as the goalkeeper for Delhi. His fitness mantra: “Try and jog 2.5 km every day in 20 minutes,” he says. “It isn’t as tough as it sounds.” (Photo: Anil Chawla)