At the first mention of Indian football, Sunil Chhetri is the name that comes to mind. But, while the Indian captain has carved his own niche in the beautiful game, there are other football icons who have risen through the ranks to capture the imagination of fans. Amongst them, Indian goalkeeper Gurpreet Singh Sandhu is probably the one that stands out.

For someone who was growing in Chandigarh and dreaming about becoming a cricketer, Gurpreet has come a long way to become Indian football team's custodian between the sticks. A chance encounter with Blackpool legend John Burridge in 2011 saw him undertake a journey, including a stint with Norwegian club Stabaek, that brought him to the pinnacle of the sport.

View this post on InstagramDuty calls @indianfootball ð®ð³A post shared by (@gkgurpreet)

Today, Gurpeet is India's go-to man when it comes making those crucial saves or starting an attack from the back. Standing tall at six-feet-six-inches, the Punjab-born footballer is one of the fittest players in the Indian team. And, owing to his role as goalkeeper, Gurpreet makes sure he remains fit and agile. With the ongoing lockdown protocols in place, Sandhu, like other sportspersons, is craving for the gym. But, India's no. 1 isn't cribbing.

âWell usually in off season I get in the gym and work on my body, but due to this pandemic I have no access to that. I have been working out at home doing body weight exercises to keep fit. To keep the grooves running, try to maintain physical shape, strength and endurance which is quite a challenge being indoors," the Indian goalkeeper told MensXP.

View this post on InstagramThis pandemic has affected the whole world, staying at home is best thing one can do. But during those days and hours spent at home, it becomes important to also squeeze in a workout every now and then. #staysafe #homeworkoutsA post shared by (@gkgurpreet)

"Love that it is easy to just jump in the backyard or even in common space at home and do some body weight training but hate that it is only limited to that. Squat jumps give you that explosiveness in the muscles and gets you to burn those calories. Push-ups, an essential move to keep the upper body in check and get that strength using body weight and can be performed with variation. Talking about Split squat jumps, one of my favorites, it helps in getting the balance right and works for the whole body and plank routine covers the whole core area and also makes you gain strength.," the Red Bull athlete added.

Plying his trade as a goalie, the 28-year-old also focusses a lot on stretching as much as other key exercises. "Talking about  Stretching, I think, is very important to also keep in touch with the mobility and flexibility of the muscles taking off that rust. Trying to do house chores, be it cooking, cleaning, cutting grass, washing car and every now and then watch some old movies and of course keep watching the news,â Gurpeet revealed.

Here's a look at 5 home exercises Gurpreet is busy using to keep himself fit and agile during the ongoing lockdown:

Plank Routine

© Red Bull

Start by standing in a neutral position with your feet about a foot apart. Drop down into a squat with your knees not closing in more than 90 degrees. With one fluid motion, jump up into the air, driving your arms up above your head. Gurpreet loves this exercise because it helps build explosive power in your muscles and also burns a lot of calories.

Push-Ups View this post on InstagramIt took three games, but we showed that patience and belief in the work you're doing, will always pay off. This is Bengaluru. #GSS1A post shared by (@gkgurpreet)

Performed with your palms and toes to the ground handling the weight of your body, slowly lower your chest till it is four-five inches above the ground, and then slowly push yourself back up to full arm extension. Gurpreet says that this exercise is essential to keep your upper body fit and strong just by using the bodyweight. He also likes the variations to a push-up that can give you an added challenge.

Split Squat Jumps View this post on InstagramHappy to the start the season with a clean sheet at home the other night. Focus now shifts on the next 2 games away from home in the @indiansuperleague #workistheway #gss1A post shared by (@gkgurpreet)

The split squat jump is a variation to the regular squat jump but differs greatly because it utilizes the lunge. Start with a lunge position where your right leg is in front and left leg back, drop low till your left knee is a few inches above the ground, then jump high into the air while driving your arms upwards. When landing, interchange the positions of your legs so your right leg is at the back, and repeat. This is one of Gurpreetâs favourite exercises because it works on your whole body and helps improve your balance.

Stretching

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