* = Superset, which means only take a rest after each time you have done the 2 exercises.
– Increases Strength ( Coming out for crosses, Throws, Able to save harder shots, Kicking distance)
– Increases Power ( Diving power, Jumping power)
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Day 1 Lower Body
Box jumps 3 sets, 5 reps, 30 seconds rest
Barbell squat 5 sets, 10 reps, 1:30 rest
One leg dumbbell squat 3 sets, 10 reps, 1:30 rest
*Dumbbell step ups 3 sets, 10 reps…