Improve your Strength and Speed: Dumbbell Bench Step-ups

Strength in football provides a massive advantage, a player with good strength will be able to protect the ball better, jump higher and run faster. However, obtaining the right strength in football requires certain training methods. This drill work on improving leg strength the right way.

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1. Use a bench, a step or any elevated platform that creates no more that 90 degrees leg bend.

2. Drill can be done with weights or no weights, place one leg on the elevated and simply step up.

3. Step back down and repeat the process 12 reps.

4. Switch legs and repeat the process.