Squats

Strength and conditioning coach Nick Grantham explains how to improve your acceleration and power past opponents.

You will need:
Barbell

Muscles worked:
Major leg muscles - the gluts, hamstrings and quads

What to do:
3-4 sets per session
5-8 reps
2-3 times a week

Also see:
Dumbbell shoulder press with Middlesbrough FC
Push ups with Middlesbrough FC
Inverse pull with Middlesbrough FC
Boost your shooting power
Chin-ups with Middlesbrough FC
RDL with Middlesbrough FC
Split squats with Middlesbrough FC

Nick Grantham is director of strength and conditioning for Smart Fitness.