Ashley Young: Improve change of direction

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


More after the break

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




Also see:

Ashley Young's shooting drill

Ashley Young: 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

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Ashley Young: Shoot harder

Ashley Young's step by step gym guide: Improve your speed

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