Ashley Young: Improve change of direction

Shimmy your way past lunging tackles thanks to these exercises from Manchester United and England winger, Ashley Young


This exercise will fire up your glutes before you start training. Tie a thera-band around your ankles and position your feet shoulder-width apart, creating tension in the band. Bend your knees slightly, lean forward and sidestep to your left, pushing your left leg out, followed quickly by your right. Take five steps on the left, before repeating to the right. Strengthening your glutes will boost your speed, power, balance, agility and strength.
Reps: 10-15 seconds
Sets: 3-5 sets


Using four cones, mark out a square measuring two by two metres. Number the cones 1 to 4. Stand in the middle of the square, facing a partner on the outside. When your partner randomly calls out a number between one and four, dart to the corresponding cone, touch it with your hand and return to the middle. Your partner calls another number immediately, and you react. This drill challenges your ability to turn and react quickly, enhancing acceleration and deceleration.
Reps: 10-15 seconds
Sets: 3-5 sets

More after the break

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Also see:
Ashley Young's shooting drill
Cut inside with deadly force
Ashley Young: How to skin the full-back
Ashley Young: Beat your man with this plan
Ashley Young: Outmuscle your marker
Ashley's step by step gym guide: Improve your strength
Make the difference with Premier League fitness
Ashley Young: Outrun the opposition
Ashley Young's top training drill
Ashley Young: Improve your stability on the ball
Ashley Young: Improve your balance
Ashley Young: Stay strong in the challenge
Ashley Young: Shoot harder
Ashley Young's step by step gym guide: Improve your speed
Ashley Young: Shoot with deadly accuracy
Ashley Young: Faster from the first minute

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