Ronwen Williams has revealed that SuperSport United are keeping their players fit with a number of challenges.

While the 28-year-old Bafana goalkeeper admits it is difficult to work from home, he now has to find the motivation to keep himself as well as his fellow team-mates going.

Williams is set to take over the captain's armband at Matsatsantsa from the departing Dean Furman, and he knows the importance of not letting your fellow players down.

Speaking to Soccer Laduma, Williams gave a rundown on his workload.

He said: "We get challenges from Monday to Friday and we have challenges like how many push-ups you can do in a minute, and there is jumping over a rope and the rope must be above your knees and you jump for one minute.

"Other challenges include dribbling the ball around cones, we also have sprinting competition to see how many times you can sprint and touch the cones in a minute."

Williams added: "This is probably the most running I have ever done in my life because the only way to keep fit.

"My complex is lenient with me to run just in front of the yard in the street, they allow me to do my exercises there. If you are weak you are going to suffer because you don’t want to let the team down and slack behind when we eventually return to training.

"This says a lot about a player and the coaches will know who they can rely on going forward because we can see by the challenges where we have rankings and the coach can see who is taking it seriously and who is not."

- TEAMtalk media