Defender Ibrahima Sonko demonstrates the single leg squat, which will help you explode out of the blocks, says England strength and conditioning coach Chris Neville.
You will need:
Free weights bench
Pads
Muscles worked:
Quads
Glutes
Hamstrings
Calves
What to do:
2-3 sets
8 reps (each leg)
2-3 times per week
Ibrahima Sonko uses EA Active 2 on the Playstation 3 to workout at home.
Also see:
Resisted run lateral with Portsmouth FC
Resisted run linear with Portsmouth FC
Single arm/single leg row with Portsmouth FC
Inverse row with Portsmouth FC
Split squat with Portsmouth FC
Pull-ups with Portsmouth FC
Back squat with Portsmouth FC
Medicine ball chest press with Portsmouth FC
Single arm cord press with Portsmouth FC
Dumbbell chest press with Portsmouth FC
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