GYM STAPLES

Dan Norton’s favourite strength exercises

SQUATS

If I’m lifting heavy and well in my squat, then I’m able to run fast. Normally we’ll do anywhere between 3 and 6 reps – it varies during the season.

BANDED PLYOMETRIC HURDLES

This is a fast, highoutput kind of exercise, and you do it nice and quick in repetitive, bounding movements.

WEIGHTED STEP-UPS Step-ups are a good way of building control for the knees and glutes. Although you can do dumbbells for step-ups, we use barbells because they work the core more.