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. 


  • ​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

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