Sets and reps: 4 sets of 8 reps
Rest: 90 seconds in between sets
Tempo: 3 seconds eccentric, 1 second pause, 1 second concentric, 1 second pause at the top, so 3-1-1-1
Why: ‘When it comes to building functional double leg strength for football, the back squat is the king exercise. It builds vertical pushing strength in the quads while also hitting the glutes and hamstrings. This will help to translate into jumping power on the field. The barbell front squat is a more knee dominant exercise so will focus more on the quads but requires a lot more technical proficiency so the back squat is the safe choice to start with,’ says Fazakerley.
