In Football single leg strength is vital - This exercise will help you improve sprint speed, jump height, plus many more attributes that transfer to the pitch.
KEY POINTS -
Start with dumbbells in hand and your rear foot placed behind you on a raised platform
Lower yourself to the floor by squatting down, ensuring weight goes through the heel, keeping upper body tall (don’t let it collapse)
Stop just before your knee hits the ground and hold position
Drive back up pushing the foot through the ground to return to start position and reset for the next rep