a barbell resting on your upper back, squat down over four seconds until your posterior is level with your knees, then lift quickly over one second. Complete six consecutive reps without rest. Then go straight on to the next exercise. On field boost Squats are critical for building pure lower limb strength and keeping you injury-free when the crunching tackles start flying in. 2. Walking lunges Reps 12 each leg Form Find some space in your gym and lunge continuously forward to complete twelve reps with each leg, holding two dumbbells at your sides. Keep your spine straight, take Ministry of Funny Walks-worthy giant strides, and make sure your trailing knee finishes level with your trailing ankle at the bottom of the rep before driving upwards explosively. Aim for two seconds of lowering into the lunge and one second bursting out of it and into the next rep. On field boost Footballers are constantly accelerating and jumping off a single leg throughout a game. Walking lunges will improve your explosive speed, which translates to everything from more effective dashes down the wing to higher leaps when defending corners. 3. Dumbbell squats Reps 25 Form Holding two dumbbells at your side and once again elevating your heels with two plates, complete 25 consecutive squats. Concentrate on maintaining a speedy tempo: aim to take no more than a second down to the bottom position and rise equally quickly. "Ideally, the lowest point of the movement should find your posterior just below parallel