Reinforce your legs and core

Yannick Bolasie is hardly a slowcoach, but the Crystal Palace forward knows that succeeding in the game is all about maximising the abilities you already have – and when the Congolese rocket wanted to get faster than ever, he turned to Rayan Wilson, specialist trainer from Back2Action.

Here, Rayan guides us through some of his favourite acceleration exercises, including a squat jump reactive to the ball, the power-creating pendulum lunge, and a challenging press up-based slide up. Give it a try and imagine the praise you’ll get from Pards afterwards.

This workout was designed by Rayan Wilson, director of Back2Action. Follow @Back_2_Action

Recommended for you:

Build a stronger core
Core strengthening workout
Build a rock-solid core
Build endurance and a rock solid core
Strengthen your core

TOPICS

Nick Moore is a freelance journalist based on the Isle of Skye, Scotland. He wrote his first FourFourTwo feature in 2001 about Gerard Houllier's cup-treble-winning Liverpool side, and has continued to ink his witty words for the mag ever since. Nick has produced FFT's 'Ask A Silly Question' interview for 16 years, once getting Peter Crouch to confess that he dreams about being a dwarf.