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Squat like a pro to supercharge your sprint, says West Ham United's strength and conditioning coach, Mathew Monte-Colombo

How to do it: Set your feet shoulder-width part. Bend your knees and push your hips back as if you were sitting in a chair. As you lower your body, keep your head up, back straight and chest opened out. Drive up through your feet, pushing your body back up to the start position. Repeat.

How it helps: When it comes to building muscle and increasing strength, squats top the bill. Your legs will be packing so much power they’ll churn up the turf.

More after the break

Reps: 3-8
Sets: 3-5

For more football tips see:
Lucozade Sport pre-season training: Week 1
Lucozade Sport pre-season training: Week 2
Lucozade Sport pre-season training: Week 3
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