If you’ve ever wondered how one of the best goalkeepers in the world gets ready for a match, here’s a sample of Samir Handanovic’s workout routine.

The 29-year-old Handanovic, a practicing Muslim, patrols the posts for the Slovenian national team and for Inter Milan of Italy’s Serie A league. This season he’s racked up 13 shutouts and made 93 saves, and he is still a co-owner of the Serie A record for most penalty-shot saves in one season with six.

Think soccer isn’t a contact sport? Look at how many times Handanovic hits the ground here. So if you want to be a star goalie, get a tough skin and do the drills in this video. And do a bunch of cardio. And try to develop the reflexes of a frog on the hunt for flies.